Pesto is an Italian sauce made of basil, pine nuts, Parmesan, olive oil and garlic. Apart from its taste, it has numerous properties and nutritional values. Pesto is a treasury of protein, beneficial fatty acids and minerals. Find out about the he alth effects of pesto and how to make them.
Pestois a green sauce originating from Genoa in Italy. The properties and nutritional values of pesto have been known since antiquity. Back then it was known as moretum and was prepared by crushing garlic, s alt, cheese, herbs, olive oil and vinegar.
It wasn't until the 19th century that basil became the main ingredient in pesto. The first basil pesto recipe was published in the book La Cuciniera Genovese in 1863. The author of the recipe allows the substitution of basil with parsley or marjoram.
Traditional pesto is made with fresh basil, pine nuts, hard cheese, garlic and olive oil. First, crush the peanuts and garlic in a marble mortar with a wooden pestle. Then fresh basil leaves and coarse s alt are added, and the mixture is mashed until it is creamy. Finally, hard cheese (Parmesan or Pecorino Sardo) and extra virgin olive oil are added.
There are several alternative versions of this sauce. In Provence, no peanuts are added to the pesto, and you can also omit the cheese. In Sicily, red pesto is known, which is enriched with tomatoes, and peanuts are replaced with almonds.
Pesto - he alth properties
- pesto as a source of protein
Pesto, thanks to the presence of pine nuts, is a good source of protein necessary for the proper functioning of the body. Protein plays a building role and is involved in the reconstruction of tissues, regulating blood pressure and maintains the appropriate pH of body fluids.
- pesto is a we alth of polyunsaturated fatty acids
Pesto is a product with high calories and fat content. However, with the addition of extra virgin olive oil and peanuts, the pesto contains monounsaturated and polyunsaturated fatty acids that are beneficial to he alth. Thanks to this, pesto can have a positive effect on the lipid profile, reduce the risk of heart disease and regulate blood glucose levels.
- pesto as a source of vitamins and minerals
Pesto is a source of vitamin K, which conditions proper blood clotting and is involved in the metabolism of bone tissue (by transporting calcium and binding it in bones). Additionally, vitamin K has antibacterial and antifungal properties.
In addition, pesto contains a significant amount of vitamin E, which has an antioxidant effect, thanks to which it protects the body against free radicals, preventing cell damage caused by oxidative stress.
Pesto also provides minerals such as calcium, phosphorus, magnesium and selenium.
- pesto antibacterial, anti-inflammatory and supports immunity
The anti-inflammatory, antibacterial and immune-supporting properties are due to the compactness of basil and garlic. The antioxidant compounds contained in them protect cells against the harmful effects of free radicals, reduce inflammation that can lead to the development of diseases, including atherosclerosis, cancer, diabetes complications, rheumatoid arthritis.
Worth knowingPesto - calories, nutritional values (per 100 g)
Energy value - 372.0 kcal
Protein - 4.16 g
Fats - 36.38 g
- saturated fatty acids - 6.718 g
- acids monounsaturated fats - 10.049 g
- polyunsaturated fatty acids - 18.425 g
Carbohydrates - 6.93 g
Fiber - 2.1 g
Minerals (% of RDA for an adult)
Potassium - 195.0 mg (6%)
Sodium - 1028.0 mg (69%)
Calcium - 166.0 mg (17%)
Phosphorus - 97.0 mg (14%)
Iron - 0.71 mg (4%)
Magnesium - 40.0 mg (10%)
Zinc - 0.68 mg (6%)
Copper - 0.079 mg (9%)
Selenium - 5.5 µg (10%)
Vitamins
Vitamin B1 - 0.097 mg (7%)
Vitamin B2 - 0.273 mg (21%)
Niacin - 0.877 mg (5%)
Vitamin B6 - 0.267 mg (21%)
Folates - 29.0 µg (7%)
Vitamin E - 4.61 mg (46%)
Vitamin A - 96.0 µg (11 %)
Vitamin K - 193.3 µg (297%)
Nutritional Value: USDA National Nutrient Database for Standard Reference,% Daily Recommended Intake, based on the NUTR Nutrition Standards, 2022
Pesto - recipe. How to make pesto?
Source: x-news.pl/Dzień Dobry TVN
Pesto - use in the kitchen
Pesto can be easily prepared by yourself. To prepare the pesto, you need pine nuts, fresh basil leaves, garlic Parmesan and olive oil. The ingredients can be crushed in a mortar, but if you don't have a mortar, you can use a food processor or a blender.
Roast pine nuts before grindingdry pan. Pine nuts can be replaced with walnuts, cashews, pumpkin seeds or sunflower seeds, but this will change the taste of the pesto.
Pesto is widely used in the kitchen. They are used as a pasta sauce, and meat sauces are also made of it. They can also be added to minestrone soups, dips, salads, served with bread, caprese, cheese and potato dumplings.
Pesto can also be used as a stuffing for meat, crispy and French cookies.
Pesto can be stored in the refrigerator closed in an airtight container for about a week, it can also be frozen.
Pesto can also be prepared vegan, without the addition of cheese, miso paste and yeast. Traditional pesto is characterized by its aromatic smell, creamy texture and distinctive taste.
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Pesto - contraindications
Pesto is a product that may cause allergy symptoms in people allergic to pine nuts, so they should not consume pesto.
Pesto is rich in beneficial fatty acids, but is also high in calories, so it should be consumed in moderation by overweight, obese and slimming people.
People suffering from hypertension should only eat pesto from time to time, because it contains a large amount of sodium. Similar recommendations apply to people for whom an easily digestible diet is recommended.
Pesto - price, where to buy?
Pesto can be purchased at supermarkets, organic food stores, and online stores.
There are many variants of green pesto: with pine nuts, almonds, with a mix of pine nuts, cashews and sunflower seeds. Pesto is available with the addition of Parmesan cheese, Pecorino cheese, or a combination of the two.
The price of the pesto depends on the size of the jar and the type of pesto. The most expensive is organic pesto and green pesto with pine nuts.
About the authorMarzena Masna, dietitian SOS Diet, dietary catering, WarsawA graduate of dietetics at the Warsaw University of Life Sciences. She gained professional experience in dietary clinics, the Nursery Complex of the Capital City of Warsaw and Warsaw hospitals for adults and children. She constantly deepens her knowledge by participating in conferences on proper nutrition, as well as diet-prevention and diet therapy of diseases. Currently, a dietitian at SOS Diet, dietary catering, where he provides consultancynutrition for customers, creating recipes, preparing the menu and supervising the quality of meals.Read more articles from this author