Recipe: Coriander (or switch) & Parsley Pesto
A pesto of some form is almost always in my fridge, and this is one of my favourites - it’s so versatile, delicious and nutritious. Add it to your scrambled eggs or tofu, to a pasta, to a platter with crunchy veges, to a dressing, on top of mushrooms or other veges, or salmon, swirl into soups, add to potato/kumara/quinoa salad, fantastic as a base to those home-made pizzas … literally endless possibilities - you can dress up any meal with pesto! 😋
Yes, I know coriander can be polarising - but no worries - you can switch almost all the ingredients in this little beaut - check out the tips and switches section.
What you need:
With the greens, just use as much as you like - I’m personally terrible at sticking to recipes, so just “toss it in” I say!
Coriander - 100 grams - or 1 packed cup
Parsley - 50 grams - or ½ packed cup
Garlic - 2 or 3 fresh cloves
Walnuts or brazil nuts - ½ cup
Sunflower seeds - 80 grams
Pumpkin seeds - 40 grams
Parmesan cheese * (can be vegetarian) - ¼ cup
or Nutritional Yeast - 2-3 tablespoons
Extra Virgin Olive Oil or Avocado Oil or Macadamia Oil - 100 grams
Lemon juice - I use 2 lemons - but ‘you do you’ (you may use 1)
Salt - to taste
Grindey pepper - loads
*optional
What to do:
Hopefully you have some kind of blender, as this is the quickest easiest way - but if you have to do by hand, it’s still possible.
Chop/blend: greens, nuts, seeds, garlic
Scrape down sides & chop again - as little or much depending on your preferred texture
Add: oil, lemon juice, cheese/nutritional yeast, S&P and whizz up again until you’re happy with it - taste test, & add more lemon, oil, S&P as you like
Transfer to a sealable jar, and pop it in the fridge. Yum! 😋
it can also be frozen 😁
Tips & switches:
You can literally use any herbs you have or like - you can also bulk it out with any other greens - spinach, or kale for example
Likewise with the nuts - I never use the traditional pine nuts simply as they are way too expensive - use cashews, or the mixed nuts from the supermarket if you like - whatever you have, or use all seeds if nut-allergic
For an extra nutty flavour you can toast the nuts first
If you have a food sensitivity to anything, clearly leave it out, or replace with something similar - e.g. seeds could be replaced with Hemp Seeds
Oils are interchangeable but healthy oils please - no vegetable oils allowed!
Parmesan is great but many people are dairy free - you can get vegetarian options though personally I don’t think they taste much like the real thing. Nutritional Yeast is a cheesy nutty kind of taste if you’re not familiar but expensive just now (what isn’t!!).
Good luck and enjoy - hope it makes your regular list!
Nutritional Gems - If you want to ‘Nerd-out’ with me!:
Coriander - anti-oxidant; anti-inflammatory; anti-microbial; anti-fungal: natural anti-histamine; power detoxifier of heavy metals such as lead and mercury; rich in vitamins A, B1, B2, B9, C, K, calcium, iron, magnesium, potassium, bioflavonoids, may support: healthy insulin levels, cholesterol reduction, headache relief, water retention, and a healthy libido
Parsley - anti-oxidant, anti-inflammatory; a good source of vitamins A, B, C, E, K, magnesium, phosphorous, iron, manganese, sodium, potassium, sulphur, calcium, bioflavonoids; diuretic, detoxifier and blood purifier so may help support kidneys, urinary infections, gallstones, water retention, rheumatoid arthritis (from uric acid); rich in folate so may help support lowering blood pressure and LDL cholesterol; may also support anaemia, asthma, obesity, toothaches, bad breath, and indigestion
Garlic - microbiome boosting; anti-inflammatory; anti-viral; anti-fungal; anti-oxidant; anti-carcinogenic; anti-coagulant; source of vitamins B6, C, E, K, manganese, selenium, zinc, calcium, iron, potassium, magnesium; understood to support healthy lipids and blood pressure, protect the liver and enhance detoxification, and help modulate the immune system
Walnuts - anti-inflammatory; anti-oxidant; rich in omega-3 fatty acids; vitamins B1, B6, B9, E, manganese, copper, phosphorus, iron, calcium, zinc, magnesium; rich in protein and dietary fibre; can help support healthy cholesterol, blood pressure, and against heart disease; considered a ‘brain food’ helping support against age-related cognitive decline as well as boosting memory and cognitive function; associated with protective properties against prostate, breast, and lung cancers; insulin-reducing helping support healthy weight
Brazil Nuts - excellent source of selenium, also calcium, magnesium, phosphorus, potassium, zinc, mono- and polyunsaturated (healthy) fats, and vitamin E. Similarly to walnuts they help support healthy blood sugar levels, promote heart health, support immunity, thyroid function and maintenance of strong bones
Sunflower Seeds - good protein and fibre levels; a vitamin and mineral powerhouse: vitamins B1, 3, 6, 9, very high E, copper, magnesium, phosphorus, manganese, selenium, also zinc, iron and potassium; support healthy digestion; may assist with healthy weight management, and may support reduction in risk of heart disease; help protect against cell damage
Pumpkin seeds - mono- and polyunsaturated (healthy) fats; magnesium, phosphorus, copper and zinc; support cell growth and repair; promote good sleep; enhance immunity; reduce triglycerides; relieve prostate symptoms
Extra Virgin Olive Oil - strong anti-inflammatory; anti-oxidant; anti-bacterial; rich in monounsaturated (healthy) fat; rich in omega-6 and omega-3 fatty acids; vitamins E and K; helps support cholesterol and triglyceride lowering protecting against unwanted blood clotting and heart disease; lowers blood pressure; helps support reduction of cognitive decline; reduce blood sugar and improve insulin levels; and anti-inflammatory properties support against many inflammatory chronic diseases
Lemon Juice - antioxidant; anti-bacterial; anti-fungal; anti-viral; anti-inflammatory; anti-cancer; excellent source of vitamin C, flavonoids, and small amounts of B1, B6; whilst not a good source of minerals they have a little calcium, iron and potassium; associated with supporting heart health promoting immunity and fighting infection; alkalising effect on the body helping balance the body’s pH; good for glowing skin and removing toxins from the digestive tract, helping liver function.
