As promised, I have an oil-free pesto recipe for you this week.
I really like pesto and it’s a pretty healthy food, except for all the oil in it. Some pesto recipes contain as much as 3/4 cup of oil (per 2 cups basil). And while my Slimmed-Down Pesto has a lot less than that, if you’re trying to reduce how much oil you eat, pesto probably isn’t on your menu.
Even so-called “healthy” oils, like olive oil and coconut oil, are still 100% fat – and they are a refined food. To get oil, the whole foods (olives, coconuts, walnuts, etc.) must be processed and stripped of most of their beneficial nutrients (fiber, calcium, iron, etc.). The result is a concentrated source of calories without the nutrients to manage those calories.
As I mentioned in my last post, I’m not overly concerned about calories and fat grams, but I am concerned about eating too many refined and processed foods – including refined fat. And in traditional pesto recipes, that’s where most of the calories and fat grams come from!
Oil-Free Pesto to the rescue!
- Place 1/4 cup walnuts, garlic, and salt in food processor and process until coarsely ground.
- Add remaining nuts, basil, white beans (or tofu), avocado, and lemon juice and process until nuts and basil is finely chopped.