The bright days have us thinking about summer salads, picnics and the seasonal ingredients we can begin to introduce to our diets. And nothing makes us think of spring more than wild garlic pesto.
Apart from being this delicious, this wild garlic pesto is also full of nutritional benefits. Created by Sophie Hessell she says: “Garlic has strong anti-viral properties and has been shown to benefit cardiovascular health. And the health benefits of wild garlic are similar to regular garlic, just slightly weaker.
“The addition of nuts and seeds to this pesto means it’s packed with minerals, healthy fats and antioxidants. Walnuts are very nutrient-dense and are a rich source of antioxidants, vitamin E and minerals such as magnesium, copper and manganese. They also contain omega-3 fatty acids, which are essential fats that have anti-inflammatory properties.
“Pumpkin seeds are a great source of zinc. Zinc is crucial for proper function of the immune system. It is also important for skin and prostate health. To ensure your body can absorb the zinc from pumpkin seeds, soak the seeds overnight in water before using.
“This versatile pesto can be added to pastas or salads or used as a spread or dip. Make a batch and keep in the fridge for a handy, nutrient-rich and delicious addition to meals.”
You will need:
100g wild garlic (either from a farmers’ market or foraged)
1/2 cup walnuts
1/2 cup pumpkin seeds
1/4 cup cashew nuts
1/2 cup nutritional yeast
Juice from 1/2 lemon
1/2 cup olive oil
Salt and pepper, to taste
- Add all ingredients to food processor, except the oil, and blitz until roughly combined
- Pour olive oil through funnel while blitzing until pesto is at desired consistency. Add more olive oil if needed
- Transfer to jar, cover top in small amount of olive oil to preserve the pesto and then store in fridge
Sophie Hessell graduated in nutritional therapy from the College of Naturopathic Medicine. CNM trains students for careers in a range of natural therapies, including naturopathic nutrition, herbal medicine, acupuncture and naturopathy. For more information visit naturopathy.ie