Creamy Avocado Pesto
Making pesto can be expensive and also can be a very high calorie topping. Making several substitutions can significantly decrease both the price and calories yet still provide a delicious and disease fighting alternative.
This pesto replaces the pure olive oil, found in traditional pesto, with an avocado. By doing this the calorie content is dropped dramatically and the texture takes on a creamy and luscious mouth feel. The substitution of avocado does not merely alter the texture and calorie content. it also provides its distinctive nutrient composition. This tropical fruit contains the two essential fatty acids alpha-linolenic acid (ALA) and linoleic acid which are omega-3 and omega- 6 fatty acids respectively. ALA is involved in anti-inflammatory pathways while linoleic acid is associated with pro-inflammatory pathways. Avocados have a higher ratio of the omega-6 fatty acid yet people that include them in their diet have a lower risk of chronic disease. This is most likely because of the high concentration of other health promoting phytonutrients such as carotenoids and plant sterols. It is important to recognize that linoleic acid is essential and is required in the diet despite its association with inflammation. Our body employs these biologic pathways as protective mechanisms and must be provided with this particular nutrient to do so.
Another great ingredient in this sauce is the walnut. It is much more affordable than the traditionally used pine nut and has a high level of ALA. Using walnuts can alter the ratio of omega 3 to omega 6 in favor of the omega-3s without the high cost. Spinach and basil can be used interchangeably in this recipe or in a combination. Spinach is less expensive then basil and adds a wonderful pepper flavor as well as it's high density nutrient content.
The ingredient that has the most significant impact on calories and the cost of this recipe is nutritional yeast. This ingredient easily replaces Parmesan cheese with an identical savory cheese flavor. What makes nutritional yeast superior to Parmesan cheese is its low calorie and a moderate protein content. It is also significantly more environmentally friendly to replace traditional dairy products with non-dairy alternatives. These golden flakes provide vitamin B12, a vitamin generally found in animal protein, as well as many other essential vitamins and minerals minerals. It can be found at health food stores usually in the bulk bins. Both vegans and non-vegans can benefit from its unique nutrient profile as well as it culinary advantages to help achieve any wellness goals.
To make this dish high protein as well as low calorie, pasta made from chickpeas called Banza can be used. It offers 25 grams of protein per serving which is equivalent to a steak. Plant protein is superior to animal protein because it is accompanied with fiber and phytochemicals that fight disease. Whole wheat pasta is also an acceptable alternative but make sure it is organic as the majority of the wheat grown in the United states is genetically modified. It is important to support environmentally responsible farming through the purchases we make at the grocery store. Whenever possible buy pasta made from unique ingredients like beets or kale. This promotes a biodiverse agricultural system which is essential for sustainability. I often find boutique-like pasta at my farmers markets and at TjMaxx of all places.
Another fantastic ingredient that decreases the calories and the price of this recipe is nutritional yeast. This ingredient easily replaces Parmesan cheese with an identical savory cheese flavor. What makes nutritional yeast superior to Parmesan cheese is its low calorie and a moderate protein content. These golden flakes also provide vitamin B12, a vitamin generally found in animal protein, as well as many other essential vitamins and minerals. It can be found at health food stores in the bulk bins and there are some packaged versions. Both vegans and non-vegans can benefit from its unique nutrient profile as well as its culinary advantages to help achieve any wellness goals.
This pesto replaces the pure olive oil, found in traditional pesto, with an avocado. By doing this the calorie content is dropped dramatically and the texture takes on a creamy and luscious mouth feel. The substitution of avocado does not merely alter the texture and calorie content. it also provides its distinctive nutrient composition. This tropical fruit contains the two essential fatty acids alpha-linolenic acid (ALA) and linoleic acid which are omega-3 and omega- 6 fatty acids respectively. ALA is involved in anti-inflammatory pathways while linoleic acid is associated with pro-inflammatory pathways. Avocados have a higher ratio of the omega-6 fatty acid yet people that include them in their diet have a lower risk of chronic disease. This is most likely because of the high concentration of other health promoting phytonutrients such as carotenoids and plant sterols. It is important to recognize that linoleic acid is essential and is required in the diet despite its association with inflammation. Our body employs these biologic pathways as protective mechanisms and must be provided with this particular nutrient to do so.
Another great ingredient in this sauce is the walnut. It is much more affordable than the traditionally used pine nut and has a high level of ALA. Using walnuts can alter the ratio of omega 3 to omega 6 in favor of the omega-3s without the high cost. Spinach and basil can be used interchangeably in this recipe or in a combination. Spinach is less expensive then basil and adds a wonderful pepper flavor as well as it's high density nutrient content.
The ingredient that has the most significant impact on calories and the cost of this recipe is nutritional yeast. This ingredient easily replaces Parmesan cheese with an identical savory cheese flavor. What makes nutritional yeast superior to Parmesan cheese is its low calorie and a moderate protein content. It is also significantly more environmentally friendly to replace traditional dairy products with non-dairy alternatives. These golden flakes provide vitamin B12, a vitamin generally found in animal protein, as well as many other essential vitamins and minerals minerals. It can be found at health food stores usually in the bulk bins. Both vegans and non-vegans can benefit from its unique nutrient profile as well as it culinary advantages to help achieve any wellness goals.
To make this dish high protein as well as low calorie, pasta made from chickpeas called Banza can be used. It offers 25 grams of protein per serving which is equivalent to a steak. Plant protein is superior to animal protein because it is accompanied with fiber and phytochemicals that fight disease. Whole wheat pasta is also an acceptable alternative but make sure it is organic as the majority of the wheat grown in the United states is genetically modified. It is important to support environmentally responsible farming through the purchases we make at the grocery store. Whenever possible buy pasta made from unique ingredients like beets or kale. This promotes a biodiverse agricultural system which is essential for sustainability. I often find boutique-like pasta at my farmers markets and at TjMaxx of all places.
Another fantastic ingredient that decreases the calories and the price of this recipe is nutritional yeast. This ingredient easily replaces Parmesan cheese with an identical savory cheese flavor. What makes nutritional yeast superior to Parmesan cheese is its low calorie and a moderate protein content. These golden flakes also provide vitamin B12, a vitamin generally found in animal protein, as well as many other essential vitamins and minerals. It can be found at health food stores in the bulk bins and there are some packaged versions. Both vegans and non-vegans can benefit from its unique nutrient profile as well as its culinary advantages to help achieve any wellness goals.
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Equipment: Blender
Ingredients: 1 ripe avocado 3/4 cup spinach 1/2 cup basil 1/2 cup walnuts 1/2 cup nutritionl yeast 1 cloves garlic 1/2 tbsp. salt 1/2 tbsp. pepper 1 tbsp. lemon juice 3/4-1 cup vegetable stock |
Directions: Place all ingredients into the blender and puree until evenly mixed.
Nutrition Facts
Servings 9.0
Amount Per Serving
Calories 89
Total Fat 8 g
Saturated Fat 2 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 5 mg
Sodium 547 mg
Potassium 123 mg
Total Carbohydrate 4 g
Dietary Fiber 1 g
Sugars 0 g
Protein 3 g 6
Vitamin A 9 %
Vitamin C 4 %
Calcium 8 %
Iron 2 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA
Servings 9.0
Amount Per Serving
Calories 89
Total Fat 8 g
Saturated Fat 2 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 5 mg
Sodium 547 mg
Potassium 123 mg
Total Carbohydrate 4 g
Dietary Fiber 1 g
Sugars 0 g
Protein 3 g 6
Vitamin A 9 %
Vitamin C 4 %
Calcium 8 %
Iron 2 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA
