This delicious and healthy pesto is very easy to prepare. Simply mix all the ingredients in a food processor and store for up to a month in the refrigerator. Serve spread over bread, pasta, toss it with cherry tomatoes in a fresh vegetable salad, or over roasted root vegetables. It is very rich and healthy, as it contains great properties that its ingredients give it, such as antioxidants, beta-carotene, and a variety of fats that are good for the heart and brain. This is information you should know about the ingredients of this delicious pesto.
Properties of mustard greens
Mustard leaf
Mustard greens are a cruciferous like chard or broccoli, and leafy greens are a powerful source of antioxidants, including quercetin, and beta carotene . For this reason, mustard greens are thought to support cardiovascular health, while mitigating the effects of inflammatory conditions in the body. Greens are also an excellent source of vitamin C, vitamin K, and folate .
The addition of olive oil and nuts to the greens help your antioxidants and vitaminsare more easily absorbed. In fact, there is some evidence that consuming dark green leafy vegetables, such as mustard greens, help support skin health (and also reduce the signs of aging) when combined with saturated and monounsaturated fats. – as in this recipe that requires 1- 1/2 cups of extra virgin olive oil.
Keep in mind that mustard greens are also a source of oxalates and goitrogens , that is, in susceptible people, oxalates can contribute to joint pain or kidney stones. Goitrogenic foods, like mustard greens and other cruciferous greens, can slow down the thyroid function a bit, so it is best not to consume them raw in excess and to always consume a diet that is rich in iodine so that otherwise it supports thyroid function .
Soak nuts and seeds
Soaking the nuts and seeds, as called for in this recipe, can confuse those who are not familiar with the dietary principles behind traditional foods. Soaking nuts and seeds in hot water overnight helps mitigate the effects of enzyme inhibitors that make nuts difficult to digest. Soaking the nuts and seeds also lends a delicious creaminess to the pesto that makes up for the absence of cheese.
Use real olive oil
Extra virgin olive oil
The real key to making this pesto, as with any other pesto, is very good quality olive oil, plus very fresh mustard greens and garlic. Olive oil is an extraordinary fat, rich in vitamin E, monounsaturated fatty acids, and polyphenols, which are strongly anti-inflammatory and help support skin health.
Unfortunately, olive oil is one of the most adulterated foods on the market. Very often, olive oil is diluted with GMO corn oil, canola oil, and soybean oil, before being packaged and shipped to your grocery store. As a result, people with food and allergy sensitivities are put at risk. Cheaper oils are also significantly less healthy, because they are often obtained through a chemical process that makes their fats brittle and unstable, and they lack the variety of phytonutrients that exist in olive oil. For this reason, it is important to buy olive oil that is really pure.
Ingredients:
- 1/2 cup of chopped walnuts
- 1/4 cup pumpkin seeds
- 1/4 cup sunflower seeds
- 6 garlic cloves (minced)
- 2 bunches of mustard greens, chopped and chopped (can be replaced by chard or spinach leaves, only the spicy flavor would be lost)
- 1/2 teaspoon of sea salt
- 1-1 / 2 cups extra virgin olive oil
Pesto with mustard greens
Instructions:
1.- Place the walnuts, pumpkin seeds and sunflower seeds in a bowl, and cover with 2 inches of warm water. Let them soak for 4 to 6 hours, drain and rinse very well.
2.- Place the walnuts, moistened pumpkin and sunflower seeds and garlic in the food processor. Pulse 3 or 4 times until combined. Mix with the mustard greens and sea salt and mix for a few seconds.
3.- Turn the food processor back on and slowly drop the olive oil into the mixture of seeds and mustard greens until a smooth and uniform paste forms. Serve immediately or transfer to glass jars for storage, layer with additional olive oil, and refrigerate for up to a month.