Try this nutritious recipe.
Yield: serves 4 as a side
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Ingredients:
- ¼ cup toasted pine nuts
- 2 cups packed fresh basil leaves
- 2 teaspoons minced garlic (about 2 large cloves)
- 1.5 tablespoons fresh lemon juice
- 2 tablespoons nutritional yeast
- ¼ teaspoon salt
- ⅛ teaspoon ground black pepper
- ½ large ripe avocado
- 2 tablespoons extra virgin olive oil
- ¼ cup water (plus more for thinner consistency)
Directions:
- Heat a small skillet over medium heat. Add pine nuts and toast for 2-3 minutes, shaking the pan occasionally, until they give off a nutty aroma and turn golden.
- In a food processor or blender, add basil, garlic, lemon juice, toasted pine nuts and nutritional yeast, salt and pepper, and pulse until finely chopped.
- Add avocado, olive oil and water and process or blend until well incorporated.
- Add additional water for thinner consistency, if desired.
- Don’t forget to taste test! Add additional salt and/or pepper as needed.
- Store in an airtight container for 3-5 days in the refrigerator or in the freezer for up to 3-4 months.
Nutrition Tips:
- Nutritional yeast is commonly referred to as “nooch” in the nutrition and foodie world! It is actually inactive yeast that grows on molasses. Nutty and cheesy in flavor, in just 2 tablespoons, this powerhouse contains 4 grams of fiber, 0 grams of sugar, and 9 grams of protein! It is also rich in B vitamins and folate.
- Nutritional yeast contains the compound glutathione. Glutathione is an important antioxidant that works to protect and promote proper immune function. A study published in Frontiers in Immunology found that glutathione plays a crucial role in the establishment of the innate immune response to viruses. Not only does it help to prevent oxidative stress, it may also have a significant signaling role helping to fine tune the body’s response to viruses. Peruse more info on the innate versus adaptive immune systems here.
- Being gluten free, sugar-free, dairy-free, and packed with B vitamins (most are even fortified with vitamin B12), nutritional yeast is a great addition to vegan and vegetarian dishes to boost vitamin B intake.
