Make your Own: Pesto Sauce

The goal of the Make your Own series is to support the Sprout Wellbeing community in choosing a few things they can "make on their own" rather than buying them pre-packaged, thus avoiding the additives, preservatives, sugar, and trans-fat associated with the processed and packaged varieties.  The Making-Your-Own lifestyle is a gradual process of adding in one new make-your-own thing at a time so I always remind people to not be overwhelmed by trying to make everything on their own all at once!

So far in the "Make your own Series", we have made our own granola bars , salad dressings, tortillas, and chips.  All of these recipes are perfect for your "back to school" busy night and lunch packing routines. Make a big batch of granola bars, salad dressing, or chips on the weekend and have ready-to go-snacks for the week! Another great recipe for easy dinners is pesto sauce. There are so many uses for pesto sauce and it is easy to store for the whole week or freeze for later. Make a big batch and eat for the week with the suggested recipes below. Plus, this recipe is the perfect way to sneak leafy greens into the diets of picky eaters!

If you want to learn more quick, easy recipes and meal planning suggestions, register for the "Fast Food", "Healthy Pizza", and other cooking classes that Sprout Wellbeing is offering in partnership with the Moscow Food Co-op this Fall!

Pesto Recipe

    * 2 cups fresh basil leaves, packed

    * 2 cups fresh spinach

    * ½ - 1 cup freshly grated Parmesan-Reggiano or Romano cheese

    * 1 cup extra virgin olive oil

    * 2/3 cup chopped walnuts (walnuts are much cheaper than pine nuts and taste great!)

    * 6 medium sized garlic cloves

    * Salt and freshly ground black pepper to taste 

    * Special equipment needed: A food processor 

1. Pulse walnuts in food processor a few times. Add basil and spinach, pulse a few times. Add the garlic, pulse a few times more.

2. Slowly add the olive oil in a constant stream while the food processor is on. Stop to scrape down the sides of the food processor with a rubber spatula. Add the grated cheese and pulse again until blended. Add a pinch of salt and freshly ground black pepper to taste.

Ideas for Pesto Sauce

• Bake or stir-fry broccoli, zucchini, squash and/or your other favorite vegetables. Combine with whole wheat pasta and pesto sauce. Add white cannelli beans, or cooked chicken/tofu for some protein.
• Use as a spread on your sandwiches or toasted baguette slices
• Make pesto garlic bread with whole wheat bread
• Use as sauce for fish, meat, chicken, etc
• Add to soups and salad dressings
• Put a dollop on your egg scramble
• Serve on baked potatoes
• Use as a pizza sauce (learn to make pizza at the upcoming "Healthy Pizza" cooking class!)

Tips

Freezing/refrigerating

Pesto will keep in refrigerator for about a week. But you can also freeze pesto for up to 6 months so you always have it on hand. Just put it in icetrays and cover with plastic wrap. When they are frozen, remove and put them in ziplock bag back in freezer until you want to use them. Remove desired number of pesto ice cubes ( 1 cube is 1 – 2 servings) and de-thaw or throw straight into hot food (do not microwave!)

Food is Medicine: Why This Recipe is Good for you!

Basil: An array of flavonoids exist in basil, which help to protect cells and chromosomes from damage. Essential oil of basil has been shown to inhibit the growth of several types of bacteria so adding basil to your vinaigrette will both enhance the flavor, and ensure that the fresh salad greens are safe to eat. Eugenol, which is found in essential oil of basil, provides an anti-inflammatory effect, just like Aspirin!  Basil is also a good source of vitamin A, which helps to prevent damage to the cells by free radicals.

Walnuts: Rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E.  Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids  - the good fats) that have been shown to lower LDL cholesterol. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts. Eat some nuts everyday for health!

Olive Oil: Has high content of monounsaturated fatty acids and antioxidative substances. Studies have shown that olive oil offers protection against heart disease by controlling LDL ("bad") cholesterol levels while raising HDL (the "good" cholesterol) levels. No other naturally produced oil has as large an amount of monounsaturated as olive oil.

           

Spinach: Rich in vitamin C, A, K and helps fight cancer and aging! My #1 suggestion to my clients is to add more leafy greens to their diet!

Garlic: Research has shown that garlic helps keep people healthy by preventing cancer and plays a role in reducing the risk of heart disease. It contains a compound called allicin which is a powerful antioxidant. I add this to almost every savory dish I make since it makes everything taste gourmet and delicious!