Pesto With Kale and Walnuts

Written by Ingo Loge

November 11, 2013

 

kale & walnut pesto + easy uses  / loveandlemons.com

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][fusion_person name=”” picture=”https://www.thewellnesscsi.com/wp-content/uploads/2013/11/Pesto-300×224.jpg” title=”” email=”” facebook=”” twitter=”” linkedin=”” dribbble=”” linktarget=”_self”]Pesto is one of my favorite things to make and have on hand. I put spoonfuls of it on (almost) everything. It makes otherwise-boring meals seem instantly fancy. I thought I’d share some of my favorite go-to uses. (if you have a favorite, feel free to share!)[/fusion_person]

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  • ¾ cup organic olive oil
  • 3 cups tightly packed kale  (steamed ahead of time)
  • 1/4 cup of Pecorino Romano grated cheese
  • ¾ cup walnuts
  • Juice of 1 lemon
  • 1 clove garlic (peeled)
  • Pinch  Pink Himalayan Salt & Pepper to taste

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  1. Put all the ingredients into the Vitamix container in the order listed and secure the lid.
  2. Select Variable 1. Turn the machine on and slowly increase the speed to variable 7.
  3. Use tamper effectively to press the ingredients into the blades.
  4. Blend for 30-60 seconds or until desired consistency is reached.
  5. Stop the machine.

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Kale

Rich in vitamin K, which is essential for blood clotting, this dark, leafy green additionally contains lutein, a nutrient that reduces the risk of cataracts and other eye disorders. One serving of cooked kale contains nearly triple the amount of lutein as a serving of raw spinach.

What’s New and Beneficial About Kale

  • Kale can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability—just not as much.
  • Kale’s risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.
  • Kale is now recognized as providing comprehensive support for the body’s detoxification system. New research has shown that the ITCs made from kale’s glucosinolates can help regulate detox at a genetic level.
  • Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale’s flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.

Walnuts

Ounce for ounce, walnuts have almost twice as many antioxidants as any other nut, according to researchers from the University of Scranton in Pennsylvania. Walnuts also contain high levels of vitamin E and omega-3 fatty acids, which have been shown to enhance heart health

Garlic

Sulfur compounds in garlic give this herb both its potent smell and its antioxidant and antimicrobial properties. When garlic is crushed, it releases allicin, which wards off heart attacks and strokes. Also, according to researchers at King’s College in London, women who ate garlic and other vegetables in the allium family (onions, leeks) had a lower risk of hip osteoarthritis. Want to really go deep on garlic? Learn more at this amazing site

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Video Tutorial

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Pesto With Kale and Walnuts
Author: Aimee T and Ingo L
Prep time:
Cook time:
Total time:
Serves: 4
Pesto is one of my favorite things to make and have on hand. I put spoonfuls of it on (almost) everything. It makes otherwise-boring meals seem instantly fancy. I thought I’d share some of my favorite go-to uses. (if you have a favorite, feel free to share!)
Ingredients
  • I large bunch of steamed Kale (remove thick spines)
  • 1/2 cup of EVOO extra virgin olive oil
  • 1 cup Walnuts
  • 1/2 cup grated Pecorino Romano cheese
  • 1 Garlic clove (peeled)
  • Pinch Himalayan sea salt and black pepper to taste.
Instructions
  1. Steam Kale 3-4 minutes (until leaves darken)
  2. Add all dry ingredients into Vitamix and secure lid.
  3. Pulse several times on variable speed 5 to chop/mix ingredients.
  4. Open small cap on lid to begin streaming in EVOO. Select Variable 1. Turn the machine on and slowly increase the speed to variable 7. Use tamper effectively to press the ingredients into the blades.
  5. Blend for 30-60 seconds or until desired consistency is reached.
  6. Notes & Tips:
  7. Adjust blending time and speed to create desired texture (decrease blend time and speed for course texture, increase for smoother texture)
  8. May add additional EVOO for thinner consistency
  9. For added flavor, Toast Walnuts for 5 mins in 350 degree oven

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