I got two great pesto recipes from Barbara Rodgers, a friend in Vermont. I adapted these for Don's diet by eliminating added salt and by substituting nutritional yeast for the recommended cheese. Even with these changes, both sauces came out great! If you like garlic, you'll like garlic scape pesto!
The recipes are still high in fat, but recent research seems to indicate that olive oil and nuts like walnuts produce heart-friendly fats. Just be sure to use the sauces sparingly and as part of a balanced diet. I recommend serving these over whole-wheat pasta with a nutritious soup and/or salad as side dishes. The pesto will keep for a few days in an airtight container in the refrigerator or longer in the freezer. Cover the top of the pesto with a thin layer of olive oil to prevent discoloration in storage.
1 cup garlic scapes (about 8 or 9 scapes), 1/3 cup walnuts, 3/4 cup olive oil, 1/4-1/2 cup nutritional yeast, black pepper to taste
Blend all the other ingredients together in a food processor, then drizzle in the olive oil until well combined.
Ingredients:
1⁄4- 1⁄2 cup chopped walnuts
1⁄2 pound kale with stems removed and coarsely chopped (1 medium bunch should do)
2 cloves garlic, minced
1⁄2 cup olive oil
1/4-1/2 cup nutritional yeast or to taste
ground black pepper to taste
Method:
Toast chopped walnuts in a dry, heavy skillet (such as cast iron) over high heat, stirring constantly until they start to brown and become fragrant. Alternatively, place on a baking sheet and toast at 325 degrees. Keep an eye on nuts – they burn quickly and will get bitter!
Bring about two quarts of water to a boil, then add kale. Cook, uncovered, until tender, about 10 minutes. Remove from pot and drain. In a blender or food processor, add garlic, walnuts and drained kale and whiz until well combined. Pour in oil in a steady stream, and pulse until combined. Spoon pesto into a bowl and stir in nutritional yeast and pepper. For 1⁄2 pound pasta, use 2-3 tablespoons pesto. Makes about one cup.
The recipes are still high in fat, but recent research seems to indicate that olive oil and nuts like walnuts produce heart-friendly fats. Just be sure to use the sauces sparingly and as part of a balanced diet. I recommend serving these over whole-wheat pasta with a nutritious soup and/or salad as side dishes. The pesto will keep for a few days in an airtight container in the refrigerator or longer in the freezer. Cover the top of the pesto with a thin layer of olive oil to prevent discoloration in storage.
Garlic Scape Pesto:
1 cup garlic scapes (about 8 or 9 scapes), 1/3 cup walnuts, 3/4 cup olive oil, 1/4-1/2 cup nutritional yeast, black pepper to taste
Blend all the other ingredients together in a food processor, then drizzle in the olive oil until well combined.
Kale Pesto:
Ingredients:
1⁄4- 1⁄2 cup chopped walnuts
1⁄2 pound kale with stems removed and coarsely chopped (1 medium bunch should do)
2 cloves garlic, minced
1⁄2 cup olive oil
1/4-1/2 cup nutritional yeast or to taste
ground black pepper to taste
Method:
Toast chopped walnuts in a dry, heavy skillet (such as cast iron) over high heat, stirring constantly until they start to brown and become fragrant. Alternatively, place on a baking sheet and toast at 325 degrees. Keep an eye on nuts – they burn quickly and will get bitter!
Bring about two quarts of water to a boil, then add kale. Cook, uncovered, until tender, about 10 minutes. Remove from pot and drain. In a blender or food processor, add garlic, walnuts and drained kale and whiz until well combined. Pour in oil in a steady stream, and pulse until combined. Spoon pesto into a bowl and stir in nutritional yeast and pepper. For 1⁄2 pound pasta, use 2-3 tablespoons pesto. Makes about one cup.
