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Basil and Sunflower Pesto

Category, , , , , , , , DifficultyBeginner

This delicious and nutritious nut free pesto is a great addition to pastas and school lunch boxes.

Cooked and cooled pasta is a good source of resistant starch which is good for gut health. Try cooking with pasta and enjoying as a salad the next day to help improve the bacteria in your gut.

Yields20 Servings
Prep Time5 minsTotal Time5 mins
 2 Cups basil, fresh
 1/2 Cup sunflower seeds
 1/2 Cup Parmesan cheese, grated
 1/2 Cup extra virgin olive oil (EVOO)
 1 Clove garlic, crushed
 1 Tsp. lemon juice, freshly squeezed
1

Place all ingredients in to a food processor and mix well

2

Spoon 2 Tbsp. through 500g cooked pasta, or to taste

3

Place the remaining pesto in an airtight container and refrigerate for up to a week

Nutrition Facts

Servings 20

Amount Per Serving
Calories 74
% Daily Value *
Total Fat 7.47g12%
Saturated Fat 1.61g9%
Sodium 0.42mg1%
Total Carbohydrate 0.15g1%
Dietary Fiber 0.03g1%
Sugars 47.79g
Protein 1.73g4%
Vitamin A 6.01%
Vitamin C 7.67%
Calcium 5.08%
Iron 1.00%
Vitamin B12 8.25%
Iodine 0.90%
Magnesium 2.46%
Zinc 14.88%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

 

The recipe makes about 1/2 Cup pesto.

It is great tossed through pasta and can also be used to coat chicken or fish before grilling.

 

Ingredients

 2 Cups basil, fresh
 1/2 Cup sunflower seeds
 1/2 Cup Parmesan cheese, grated
 1/2 Cup extra virgin olive oil (EVOO)
 1 Clove garlic, crushed
 1 Tsp. lemon juice, freshly squeezed

Directions

1

Place all ingredients in to a food processor and mix well

2

Spoon 2 Tbsp. through 500g cooked pasta, or to taste

3

Place the remaining pesto in an airtight container and refrigerate for up to a week

Basil and Sunflower Pesto
IngredientsDirections

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We have clients travelling for over three hours to come and see us for a range of dietary and health related conditions.  We also receive referrals from over 150 GP’s and specialists throughout WA for those on health care plans and with more complicated health conditions.

Gastric conditions and diseases are our specialty and we consult with many clients who have suffered for years or decades and sometime their whole life with debilitating symptoms.  Migraines, persistent cough, skin conditions, nerve and pain sensitivity and many other symptoms can be related to diet and food chemicals.  Many of our clients experience relief from symptoms within two weeks following our advice.

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Nutrition Facts

Servings 20

Amount Per Serving
Calories 74
% Daily Value *
Total Fat 7.47g12%
Saturated Fat 1.61g9%
Sodium 0.42mg1%
Total Carbohydrate 0.15g1%
Dietary Fiber 0.03g1%
Sugars 47.79g
Protein 1.73g4%
Vitamin A 6.01%
Vitamin C 7.67%
Calcium 5.08%
Iron 1.00%
Vitamin B12 8.25%
Iodine 0.90%
Magnesium 2.46%
Zinc 14.88%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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