Popular with pasta, in sandwiches, and on roasted veggies, pesto is a fan favorite. But how can you maximize its flavor and nutritional value? Read on to learn more about pesto and tips to elevate your balanced diet.
Originating in Italy, traditional pesto sauce includes the following ingredients:
Basil: adds the flavor to pesto you know and love!
Pine nuts: incorporates a nutty taste.
Garlic: no such thing as too much garlic.
Parmesan cheese: Adds a rich flavor!
Olive oil: enhances absorption.
Salt and pepper are also often added to taste!
Is pesto sauce healthy? What is the nutritional benefit of pesto?
Pesto sauce can be healthy, especially considering the quality of the ingredients. The olive oil and pine nuts add healthy fats, and other ingredients like basil and garlic have antioxidants that can decrease inflammation. Pesto is also relatively low in carbohydrates. If you pay close attention to the quality of the ingredients, pesto can be a health booster!
However, it is important to note that pesto can be calorie-dense due to the high-fat content. A good way to account for this is portion control—for most recipes, about two tablespoons should provide flavor and limit excessive fat or sodium.
What more can I do? How can I make pesto sauce healthier?
If you want to make your own pesto at home, the opportunities to make pesto sauce healthier and more nutritious are endless! Here are a few ideas for your next pesto adventures:
Add greens: blend in additional greens such as spinach, kale, or arugula to diversify fiber content!
Reduce olive oil: if you’re looking for a way to decrease the amount of olive oil in your recipe, add some vegetable broth to supplant texture without having to use as much oil.
Dairy-free: for those of you who want to keep your pesto dairy-free, replace the Parmesan cheese with nutritional yeast or another cheese substitute.
If you want to stick to store-bought pesto, here are a few tips for how to look for healthier options:
Check for whole ingredients and healthy oils (such as olive oil)!
Look for the sodium content.
Avoid products with additives.
Look out for any potential allergies, especially if you are allergic to nuts.
Even with store-bought pesto, you can enhance your recipe by adding in a few of your own ingredients, as listed above.
Enjoy your pesto dishes—knowing that it is delicious and good for you.
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