Heart-healthy pesto

When it comes to food I can’t think of anything I love more than freshly made pesto. I love it so much I sometimes eat it by the spoonful. But at least it’s good for me. The typical ingredients for pesto have abundant medicinal benefits, especially for the cardiovascular system. I know, how can something that tastes so wonderful actually be medicinal? But check this out: Pesto ingredients—garlic, basil, olive oil, Parmesan and pine nuts—all help lower blood pressure and cholesterol, and help prevent strokes.

Basil: Contains beta carotene (pro-vitamin A) that helps prevent free radicals from oxidizing cholesterol in the blood stream (helps prevents strokes). And it contains magnesium and calcium, which promote cardiovascular health. Basil also is often used for the treatment of gastrointestinal issues, as well as bronchitis, insomnia, the nervous system and painful menstruation. It is antibacterial and anti-inflammatory.

Garlic: Another great cardiovascular herb, garlic can help lower cholesterol, triglycerides and blood pressure. And again, antibacterial and antiviral.

Olive oil: Virgin olive oil is chock full of nutrients such as omega-3 fatty acids, carotenes and vitamins D & E, making it very healthy for the heart.

Parmesan: Contains calcium, protein and iodine, all contributing to a healthy heart

Pine Nuts: Contain omega-3 fatty acids, Vitamin E, B vitamins and essential minerals, all contributing to a healthy heart. (I usually substitute walnuts for the pine nuts because they’re more readily available and economical, plus I like the taste better. Walnuts also are heart healthy, having much of the same vitamin and mineral content as the pine nuts.)

With this amazing information, I feel free to indulge. I think I’ll step outside and harvest some basil right now. Here’s the basic recipe. Vary the amount of each ingredient according to availability and your taste preference--it will still taste great.

Pesto

1 cup fresh basil

Several large cloves garlic

½ cup pine nuts or walnuts

¼ cup freshly grated parmesan cheeses

Olive oil, just enough to make a smooth blend. 

You can use a food processor, blender or mortar and pestle—whatever you have on hand that will mash everything smooth. Pesto adds a heavenly flavor to hot pasta, grilled bread, vegetable soup and pizza.