THE FAST & THE DECADENT

THREE INGREDIENT PESTO

Dairy free & delicious ~ the fastest and most nutrient dense pesto recipe, combining only three ( 3 ) ingredients!

Summer Pesto 💚
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How good is a quick meal! Our pesto is so simple, it’s a deviation from the traditional recipe with only THREE ingredients.

Theres 3 main ingredients in our simple vegan pesto: Greens, Nuts & Oil. That it, it’s seriously simple and FAST to make.

The main ingredient in our recipe is greens. Eating your greens is important for several reasons:

1. Nutrient-Rich: Greens are packed with essential vitamins, minerals, and antioxidants. They are excellent sources of vitamins A, C, and K, as well as folate, iron, and calcium. These nutrients play crucial roles in maintaining overall health, supporting immune function as well as promoting healthy bones and teeth.

2. Fibre Content: Greens are high in dietary fibre, which is beneficial for digestion and gut health. Fibre adds bulk to the diet, helps prevent constipation, and supports a healthy body. Vegetables in general contribute to a balanced blood sugar level thus reducing the risk of some chronic diseases like heart disease and type 2 diabetes.

3. Antioxidants: Many greens contain powerful antioxidants; Antioxidants help protect cells from damage caused by harmful free radicals, reducing the risk of diseases like cancer, heart disease, and age-related degeneration.

4. Hydration: Certain greens, such as cucumbers, lettuce, and spinach, have high water content. Including these hydrating greens in your diet can contribute to maintaining proper hydration levels in the body. Eating your water is a premium way to stay hydrated.

Secondly we add a large portion of nuts. Including a variety of nuts, such as almonds, walnuts, cashews, and pistachios, in your diet can provide a wide range of nutrients and health benefits:

1. Nutrient Dense: Nuts are packed with essential nutrients. They are excellent sources of healthy fats, including monounsaturated and polyunsaturated fats, which are beneficial for heart health. Nuts also provide protein, dietary fibre, vitamins (such as vitamin E and B vitamins), minerals (such as magnesium, potassium, and selenium), and antioxidants.

2. Heart Health: Regular nut consumption has been associated with a reduced risk of heart disease. The healthy fats found in nuts, including omega-3 fatty acids and monounsaturated fats, help lower LDL cholesterol (the "bad" cholesterol) levels and improve blood lipid profiles. This, in turn, can reduce the risk of developing heart disease.

3. Low Glycemic Index: meaning they have a minimal impact on blood sugar levels. The fibre and healthy fats in nuts help slow down the absorption of carbohydrates, preventing rapid spikes in blood sugar. This makes nuts a good snack option for most people (without nut allergies) to regulate blood sugar levels.

4. Reduced Inflammation: Chronic inflammation is associated with many diseases. Nuts contain anti-inflammatory compounds such as antioxidants and polyphenols, which help reduce inflammation in the body and contribute to overall health.

5. Improved Nutrient Absorption: Some studies suggest that consuming nuts with foods rich in fat-soluble vitamins (such as vitamin E) can enhance the absorption of these nutrients. Adding nuts to salads or meals containing vegetables can maximise the absorption of fat-soluble vitamins present in those foods.

The third element is olive oil. When incorporating raw olive oil into your diet, it's important to choose high-quality extra virgin olive oil, as it retains the highest levels of beneficial compounds. Look for cold-pressed or unrefined options, and store the oil properly to maintain its quality. The benefits of olive oil are similar to the ones listed above ~ with antioxidant power, reduced inflammation, digestive benefits, blood sugar regulation and nutrient absorption.

Olive oils can be substantially different in taste, choose one that resonates with your palette.

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Three (3) ingredient Pesto

MAKE IT:

We have created a “choose-your-own-adventure” recipe.

GREENS 🥬 

As the main ingredient pick one or a combo of bunches, you will need 2 to 3 bunches:

Parsley (curly & flat)
Spinach
Rocket
Celery tops
Carrot tops
Coriander
Basil
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NUTS/SEEDS 🥜

There’s no reason to fixate on traditional ingredients (such as pine nuts), again experiment with a combination of flavours & nutrients. Seeds are an extra addition with nuts too. We use Pepitas and Sunflower Seeds as well as nuts such as:

Almonds
Hazelnuts
Pine Nuts
Cashews
Pistachios
Brasil Nuts
Walnuts
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OIL 🫙

Good quality cold pressed Olive Oil is ideal
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METHOD:

The volumes are up to you based on how much pesto you need, but we recommend 2 to 3 bunches of greens (4 cups) per 250 gms of nuts and 100ml of olive oil; add extra to taste. Blend in a food processor until all ingredient are combined.

Mix into to freshly cooked pasta or roasted potatoes. Add pinch of salt if you are storing your pesto as a dip. The mix will keep for about a week in the fridge.
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We love this recipe because it’s so quick and doesn’t require dairy or strong herbs or spices.

It’s also a fantastic option for a nut positive children’s meal.
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Let us know your pesto variations 🌱

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