superfood pesto

ingredients:

  • 2 cups spinach

  • 2 cups kale

  • 3 cloves garlic

  • 2 tbsp lemon juice

  • 1 tsp red pepper flakes

  • 1/3 cup parmesan cheese

  • large handful of basil

  • 1/3 cup olive oil

  • 1 tsp salt

  • *optional: add water to adjust consistency

instructions:

  • add ingredients to a blender or food processor

  • blend until smooth!

  • use as a spread on sandwiches or as sauce on pasta

health benefits of ingredients used

  • spinach

    boosts immune system with vitamin e

    hydrating

    supports bone health with calcium, manganese, and vitamin k

    excellent source of iron

    antioxidants & anti-inflammatory

    supports heart health

    helps body repair wounds with collagen

  • kale

    highest levels of antioxidants of all vegetables

    great source of calcium & iron

    excellent source of vitamin c, which helps absorb the iron too

    flavonoids & selenium helps fight cancer

    magnesium & vitamin e help heart health

    great for skin health

    carotenes to protect eye health

    *can affect natural function of thyroid glands. if you have thyroid troubles, please consult your doctor before adding kale into your diet

  • garlic

    reduces risk of heart disease and cancer

    antibiotic and antiviral properties (used medicinally in history)

    minimizes stomach ulcers

    vitamin c, selenium, potassium, & calcium

  • lemon juice

    great source of vitamin c

    contains disinfecting properties

    antioxidants, including limonene which helps prevent breast and other cancers by lowering bad cholesterol

    rutin strengthens veins and prevent fluid retention

    can increase appetite

  • red pepper flakes

    contains capsaicin which helps fight prostate cancer

    boosts metabolism & suppress appetite

    antioxidants

    helps digestion & inflammation

    pain reliever

    rich in vitamins a, c, b6, e, magnesium, iron, & potassium

  • parmesan cheese

    lactose free

    excellent source of calcium, phosphorus, sodium, potassium, magnesium, vitamin a

  • basil

    contains antioxidants & anti-inflammatories

    contains phytochemicals that help fight cancer

    lowers triglyceride & cholesterol levels

    helps with anxiety & depression

    slows age-related memory loss

    helps fight infection

    contains vitamin a, vitamin k, calcium, magnesium, manganese, iron, zinc, & potassium

  • olive oil

    anti-inflammatory & anti-cancer properties

    healthy fats, including omega 3 & omega 6

    strong antioxidants

    supports heart health

    supports brain functions & fights alzheimers

    reduces type 2 diabetes risk

    antibacterial properties