Nut Free Vegan Pesto

12.19.16 / Comment

Pesto

Enhance any meal with our nut-free vegan pesto! Filled with savory ingredients such as hemp hearts, flax seed, and garlic, this is a recipe that is sure to become a staple in your kitchen. The addition of miso and nutritional yeast gives this pesto a hearty flavor, while still allowing it to freeze for future use. Add this pesto to your favorite sandwich, use it as a veggie dip, or mix it into your salad dressing–the options are endless with this recipe!

Using fresh basil in this recipe is a great nutrition booster, as studies have shown that basil has antibacterial and anti-inflammatory benefits (1). Basil is also a great source of magnesium, which is responsible for many different enzymatic reactions throughout the body. Unfortunately, many Americans are deficient in this mineral (2). Since magnesium cannot be synthesized by the body, it must be consumed through diet in order to provide cells with the necessary nutrients to maintain smooth muscle function in the blood vessels. A lack of magnesium can lead to heart problems, as blood flow would be restricted and may cause irregular heart rhythms or heart spasms. So don’t be shy about adding fresh basil to your daily diet–it’s a great way to add flavor to almost any dish you choose, while boosting health at the same time.

Freezing Pesto

PestoIngredients(2)

Nut Free Vegan Pesto
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • 1 large or 2 small garlic cloves
  • 1/2 teaspoon sea salt or Himalyan salt
  • 1/3 cup hemp hearts
  • 2 tablespoons Miso or nutritional yeast (see note)
  • 1 tablespoon water
  • 2 tablespoons flax seeds (cold milled)
  • 3 cups basil leaves, packed
  • 1/2 cup extra virgin olive oil
  • Lemon juice, to taste (optional)
  • Equipment
  • Food processor
  • Chef’s knife
Instructions
  1. In a food processor, add the garlic, sea salt, hemp hearts, miso or nutritional yeast and water plus flax seed, and process until finely chopped.
  2. Add the basil, and begin to process again. Slowly pour olive oil into food processor and continue to blend until mixture is smooth. Add lemon juice as desired.
Serving size: 1/4 cup Calories: 110 calories, Fat: 10 grams, Saturated fat: 2 grams, Carbohydrates: 1 gram, Sugar: 0 grams, Sodium: 100 milligrams, Fiber: 1 gram, Protein: 2 grams, Cholesterol: 0 milligrams
Notes
*Miso or nutritional yeast could be used for that cheesy flavor. If you are allergic to soy then the nutritional yeast is a delicious alternative in this pesto.[br]*Add 1 tablespoon of water to the Miso or nutritional yeast to soften it.

 

1. Inhibitory effect of thyme and basil essential oils, carvacrol, thymol, estragol, lanalool and p-cymene towards Shigella sonnei and S. flexneri. http://www.sciencedirect.com/science/article/pii/S0740002003000467

2. Ismail and Ismail. Magnesium: A Mineral Essential for Health Yet Generally Underestimated or Even Ignored. J Nutr Food Sci 2016, 6:4 http://dx.doi.org/10.4172/2155-9600.1000523

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