Healthy Walnut and Fresh Basil Pesto
Don’t you get tired of thinking that you can’t eat something because it has too much fat, and too many calories? I do!
Sunday we had the family over for a panini feast. My darling daughter wanted chicken and pesto. Pesto? How to make a light pesto, I wondered.
My daughter, son’s girlfriend,and I are always looking for ways to have our favorite foods lightened up, so Kieran suggested we cut the olive oil with water.
Great idea! This pesto is considerably lighter in calories, and uses heart healthy walnuts to give it a bit of a nutrition boost too.
Forgive the lack of a good picture, we were having too much fun and I forgot to take one! 🙂
Happy, healthy cooking!
Serves Makes 16 servings, 1/8 cup each.
- 4 cups basil
- ½ cup walnuts, toasted
- 1 tablespoons olive oil
- ½ cup water
- ½ cup parmesan cheese
- 2 cloves garlic, minced
- Toast walnuts in oven at 350 for 10 minutes until fragrant. Watch carefully to avoid burning.
- Using food processor add basil, walnuts, garlic and cheese and pulse to combine. Drizzle in olive oil and pulse again to combine.
- Drizzle in water until pesto has a nice and creamy texture.
What’s good for me in this dish?
Basil is high in vitamin k, a vitamin that aids liver function and bone formation. It also contains iron, calcium, vitamin A and fiber. The flavonoids in basil provide powerful cellular protection. The volatile oils in this herb have anti-bacterial properties, as well as anti-inflammatory effects.
Walnuts are very high in omega 3 fatty acids, manganese, copper and tryptophan. Omega 3 fatty acids contribute to a healthy heart. They are known to lower bad LDL cholesterol levels, and raise good HDL cholesterol levels; as well as improve and control high blood pressure.
Total Fat: 3.61g
Total Carbs: 0.76g
Dietary Fiber: 0.37g
Old Weight Watchers Points 2
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com I am not a licensed nutritionist, nor a medical professional, and do not mean this information as medical or nutrition advice. See your medical professional if you have questions regarding your nutritional needs.