Walnut Pesto

Walnut Pesto

Classic pesto gets an omega-3 boost from walnuts

Active Time: None | Total Time: None

Serves:

Calculate

Added by Healing Gourmet
on February 19, 2007

Ingredients

Healing Benefits

This Recipe:

Garlic: Cloves for Cancer Protection

Preparation

Blanch fresh basil to retain it`s bright green color. To do this, add 1 cup of water to a small saucepan and bring to a boil. Prepare a small bowl filled with ice water. Plunge basil into boiling water and remove as soon as it turns bright green. Plunge basil in ice water. Remove and set aside. Add walnuts, extra virgin olive oil, parmesan, garlic and basil to a food processor or Magic Bullet (preferable). Process until smooth. Use as a topping for prepared wild salmon, free-range chicken breast, roasted vegetables, whole grain pasta or salads.

The Benefits

*Excellent Source of: Vitamin K
*Good Source of: ALA Omega-3
*Preferences: Low Carbohydrate, Low Cholesterol, Low Sodium, Low Sugars, No Citrus, No Corn, No Eggs, No Fish, No Gluten, No Grains, No Legumes, No Nightshade, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 6.32

Calories: 156

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	16.8 g	*
Saturated Fat	2.4 g	*
Monosaturated Fat	10.7 g	*
Polyunsaturated Fat	3.2 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	437 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	1.5mg	*
Total Carbohydrate	0.88 g	*
Sugars	0.12 g	*
Fiber	0.3 g	*
Protein	1.4 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	166.8 IU	3%
Vitamin C	0.82 mg	1%
Vitamin D	0 IU	0%
Vitamin E	2.1 IU	7%
Vitamin B6	0.03 mg	2%
Vitamin B12	0.04 mcg	1%
Vitamin K	21 mg	26%
Folate	5.7 mcg	1%
Niacin	0.07 mg	0%
Riboflavin	0.02 mg	1%
Thiamin	0.01 mg	1%
MINERALS
Calcium	29.6 mg	3%
Copper	0.01 mg	0%
Iron	0.3 mg	2%
Magnesium	8.3 mg	2%
Manganese	0.17 mg	8%
Phosphorous	27.7 mg	3%
Potassium	29.6 mg	1%
Selenium	0.6 mcg	1%
Sodium	27.4 mg	1%
Zinc	0.21 mg	1%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	95.3 mcg
Beta-cryptoxanthin	1.4 mcg
Lutein + zeaxanthin	169.9 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

Rating & Reviews

Write your own

There are no reviews yet