Walnut Basil Pesto -- Lighter, Healthier

We grow a variety of herbs ---oregano, parsley, rosemary and basil-- in the Kardea garden. The oregano and rosemary retain wonderful flavors when they are dried, but the parsley and basil lose their zest. Pesto offers a great way to enjoy these herbs. The pesto also freezes well and can be enjoyed throughout the winter.

We have refined a standard pesto recipe to improve its heart healthy qualities. Sauteed walnuts replace the parmesan cheese, reducing both the sodium and saturated fat levels. The walnuts are a good source of L-arginine and ALA omega-3 fatty acids. Both these nutrients have been found to improve arterial function and blood flow. Moreover, the walnuts help maintain the great pesto consistence.

Both the basil and the parsley are a good source of anti-oxidants, particularly beta-carotene. Fatty acid ratio is a healthy 4:2:1 of monounsaturated: polyunsaturated: saturated.

Use over your favorite pasta or on sandwiches. A small dollop also can be used when serving a hearty soup.

Ingredients
4 Cups Fresh Basil Leaves, loosely packed
1 Cup Fresh Parsley, loosely packed
1 Cup Walnut
2/3 Cup Extra Virgin Olive Oil
4 Large Cloves Garlic, Chopped

Heat a pan over low heat. When hot, add 1/3 cups of olive oil, 3 cloves of chopped garlic and all the walnuts. Sautee 3-4 minute or until garlic is soft but not browned. Set aside and let cool.

In a food processor, add the second 1/3 cup of olive oil, the basil, the parsley and 1 clove of the fresh, chopped garlic. Blend with the sautéed walnuts.

Makes about 2 cups pesto. To freeze, place about .5 cup (enough for about a pound of pasta) in a small container. Cover with a thin coat of olive oil and freeze.

Admittedly, when serving with pasta, a bit of parmesan cheese brightens the dish, but keep it to a sprinkle. You will find that this pesto dish is far lighter than some of the more traditional pesto recipes.