As the summer comes to a close many individuals and families are searching for some healthier eats. With the local farmers markets and fresh produce available throughout the United States, many families have become accustomed to eating healthier.
Basil Pesto
2 c. packed fresh basil leaves
2 cloves garlic
c. pine nuts
2/3 c. extra-virgin olive oil, divided Kosher salt and freshly ground black pepper, to taste
Directions: Combine the basil, garlic, and pine nuts in a food processor and pulse until coarsely chopped. Add 1/2 cup of the oil and process until fully incorporated and smooth. Season with salt and pepper.
If using immediately, add all the remaining oil and pulse until smooth. Transfer the pesto to a large serving bowl and mix in the cheese.
If freezing, transfer to an air-tight container and drizzle remaining oil over the top. Freeze for up to 3 months. Thaw and stir in cheese.
Credit: Recipe borrowed from the Food Network website.
The Basil Pesto recipe above is from the Food Network website, however, the recipe itself is very basic and is commonly used throughout the world. Many individuals have their own recipe, but my reasons for posting this one is to show the ingredients and to talk a little bit about why basil pesto is so healthy. When looking at each ingredient individually, one can see how healthy basil pesto really is.
Basil is available in several different varieties and is one of the main ingredients in Basil Pesto. The plant itself looks somewhat like a peppermint plant and it can be used fresh or dried. For Basil Pesto, fresh basil leaves are used. Basil is a healthy choice because it is full of nutrients, particularly vitamin K. Some of the unique health benefits of basil are because of the flavanoids and volatile oils that are found in the herb. It is packed full of antibacterial properties and provides a great deal of protection against free radicals, which are what damage the skin and internal organs, making the body age at a faster rate. Basil can provide a certain amount of protection against bacterial growth and helps keep the heart healthy.
Pine nuts are edible seeds that come from pine trees. They are protein rich, containing 31 grams of protein per 100 grams of nuts. This is higher than any other seed. Pine nuts are sometimes pressed in order to extract the oil from the nuts and pine nuts are packed full of antioxidants and they are also full of dietary fiber, which can aid in a healthy digestive system, as well as in overall weight loss. Because pine nuts contain pinoleic acid, which stimulates hormones, they can also help to suppress your appetite. Iron provides the body with energy to stay moving throughout the day and pine nuts contain 3 mg of iron per every one ounce.
Garlic has been the main topic of discussion in many health forums for the past few years. Garlic has both health benefits and medicinal properties, making it a unique component of Basil Pesto. Garlic is also full of antioxidants and is heart healthy. In fact, garlic tablets can be taken daily in place of aspirin to prevent heart attack. Be advised that garlic can thin the blood and should not be mixed with certain medications, so it’s a good idea to go over all medications and supplements with a pharmacist before beginning to take garlic.
According to the Mayo Clinic website, olive oil is a healthy fat to choose when cooking meals. The USFDA says that consuming just two tablespoons of olive oil a day may help prevent heart disease. Extra virgin or virgin olive oil is considered to be better than regular olive oil, however, all olive oils contain monounsaturated fat, making the oil very heart healthy.
