Almond Pesto

Author Mary Wood, Rhn
Recipe By Chef Steve Boomhour

Chef Steve’s recipe this month is for an Almond Pesto, which is extremely easy to make and also versatile. I like this recipe’s use of wholesome, fresh ingredients, and its multiple uses. It is very low in carbohydrates and contains healthy monounsaturated fats.

With all the worry about whether you should be taking vitamin and mineral supplements, all you really have to ask yourself is whether you are eating a diet rich in a variety of whole [preferably organic] foods—fresh fruits, vegetables, eggs, grains, dairy [not necessarily from cows] and sources of protein [including beans & legumes]. If you are, then it is unlikely that you need to purchase additional supplements. Eating whole organic foods is like getting all of your fibre, vitamins, and minerals packaged up and included in the foods you are already enjoying. What could be better than that? Although supplements may be required at times to assist with a return to optimal health, they are not something that you necessarily have to take all of the time.

Pesto is one of my favourite foods. In addition to Chef Steve’s serving suggestions, here are a few of my own. Pesto is wonderful spread on crackers, pita, pizza [instead of tomato sauce] and other flatbreads or enjoyed with crisp seasonal veggies. It is amazing incorporated into a grilled sandwich, or dropped into a warming bowl of your favourite soup. I should also mention that pesto can be made out of a variety of herbs and greens like basil, parsley, mint, tarragon, and watercress. Various nuts, including almonds, walnuts, pine nuts, etc., can be used as well. One of my favourite sites for sourcing recipes for pesto is at the yahoogroups.com website. Search for hummus-and-pesto-recipes, and you will be amazed at the variety of fabulous versions you will find.

Ingredients

2 cups fresh basil leaves, packed
2 cloves garlic, crushed
1 cup fresh parsley, packed
1/2 cup grated parmesan cheese
1/2 cup extra virgin olive oil
1 pinch salt and pepper, to taste
1/2 cup almonds

Cooking Instructions

1. Toast almonds in a dry frying pan on medium heat until the almonds start to turn a slight brown. Then remove from heat and let cool completely.
2. Put cooled almonds, garlic, basil, parsley, and parmesan cheese into a food processor and blend, slowly adding the oil to form a sauce.
3. Season with salt and freshly ground black pepper.
4. Stir the pesto into your favourite cooked hot multigrain or whole wheat pasta, and serve in a bowl.

Chef’s Notes

Prep and cook time is less than 30 minutes. It doesn’t get any easier than this!

You can add cooked chicken, steak, fish, or grilled veggies to this dish, or put pesto into your veggie lasagna. Feel free to add more oil to thin out the sauce even more or, to make it hardier, add more almonds and/or parmesan cheese. This pesto freezes really well.

Nutritional content per serving (excluding unknown items):
98 Calories; 10g Fat (90.6% calories from fat); 2g Protein; 1g Carbohydrate; Trace Dietary Fibre; 3mg Cholesterol; 72mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 2 Fat.

Mary Wood is a Registered Holistic Nutritionist in Kingston, Ont. Recipe analysis, menu analysis, and percent daily values derived using MasterCook Deluxe software. Email mary@nutritionbasics.ca or visit www.nutritionbasics.ca. Chef Steve Boomhour is the owner of The Silver Spoon, Personal Chef service and can be reached at (613) 483-5305.