Today’s recipe yields a pesto packed with plant based iron sources, which contain non-heme iron. Iron in plant-based foods like spinach, pumpkin seeds, and spirulina is more challenging for the body to absorb, however, steps can be taken to enhance this. Toasting the seeds, cooking the spinach, and including other vitamin C rich foods in the meal help with absoption; easy!
When I first transitioned to a vegan diet, I was slightly taken aback that most pestos contain cheese! Since then I have experimented with many recipes that deliver a similar taste, but cruetly-free! Pesto making can also be expensive, which is why I often use different nuts (I like walnuts) and swap out part of the basil for a leafy green (spinach, or even kale).
Pesto is a cinch to whip up and can be used in ways other than just on pasta. My favourite salad from Fresh features white beans coated in pesto and served a top leafy greens and various salad toppings. Pesto is also a great sandwich spread!
I like to dive into a big bowl of pasta the night before any race, and this Saturday was no exception. In addition to the brown rice pasta, I thought some zucchini noodles might also be tasty; turns out I was right. I used a julienne peeler to slice the zucchini into ‘noodles’ and mixed them together with the pasta and a few healthy spoonfuls of pesto. To use a julienne peeler, wash your veggies and ‘peel’ by pressing down firmly. You may have to separate the ‘noodles’ manually, but it’s worth it! I could have taken this dish to another level by using a spirooli, but alas, by shoe-boxed sized kitchen cannot accommodate yet another appliance just yet.
For a bit of extra flavour and texture, I whipped up some ‘Parma cheeze’ and sprinkled it atop my pile of green noodles. It tasted like all good italian food should; carb-y, garlic-y, cheeze-y goodness!
Pesto Recipe
2 heaping c. fresh spinach
1/2 c. unroasted, unsalted, hulled pumpkin seeds (pepitas)
1/2 c. basil, packed
1/4 c. nutritional yeast
2 cloves garlic
2 tbsp. lemon juice
optional: 1 tbsp. olive oil
optional: 1 tbsp. spirulina
Preheat oven to 400 degrees. Place pepitas on a parchment paper-lined cookie sheet and roast for 5 minutes (be careful not to burn). Allow to cool for 10 minutes or so.
Add all the ingredients (except olive oil) to a high-speed food processor and blend until smooth.
With food processor running, drizzle in olive oil through top spout if desired.
Keep in a sealed container in the fridge; also freezes well.
Parma Cheeze
1/4 c. walnuts
1/4 c. almonds
1/2 c. nutritional yeast
Add ingredients to a high-speed food processor and blend until nuts are finely crumbled.