Who doesn’t love pesto? I actually don’t know anyone! Pesto can be made in so many plant based ways. I have now created four different kinds of pesto, and all delicious. This is one of my favorites! The edamame adds a protein punch, while the avocado makes it deliciously creamy. This pesto is great in pasta, stuffed into baked potatoes, or topped on a salad. With less than 10 minutes prep time, this nutritiously quick and easy recipe will definitely leave you wanting more. Oh, and it is oil-free making it heart healthy. Of course you can add some olive oil if you prefer, it is entirely up to you. Enjoy!
- 2 cups baby spinach
- 1 cup basil leaves
- 1/2 cup shelled edamame
- 1 garlic clove minced
- 1/4 tsp salt
- 1/4 cup nutritional yeast
- 1 smal avocado
- 1 tbsp lemon juice
- 1 tbsp plant milk (I used oat)
Place all ingredients in a food processor, and pulse until desired consistency is reached. Serves 2.
Potassium plays an essential role in ensuring an optimal functioning body. It is important in maintaining the balance of fluid with the body, and is a transmitter of information between our nerves and muscles.
Potassium helps lower blood pressure, balances sodium within the body, and aids in relaxing the walls of blood vessels, therefore lowering the risk of stroke, and cardiovascular disease.
Potassium is so important in our daily diet that many people turn to supplements to boost intake. Supplements should not take the place of nutrients that we can easily achieve through a whole food plant based diet.
There are many good sources of potassium-rich foods we can enjoy in the plant kingdom. Here are some of the winners:
Swiss chard (1 cup) 961mg Spinach (1 cup) 840mg White beans (1 cup) 829mg Avocado (1) 690mg Raisins (1/2 cup) 680mg Edamame (1 cup) 676mg Prunes (1/2 cup) 637mg Watermelon (2 slices) 640mg Black beans (1 cup) 611mg Coconut water (1 cup) 600mg Beets (1 cup) 588mg Butternut squash (1 cup) 582mg Sweet potato (1 Med.) 541mg Apricots (6) 488mg
Plants rule! Have a great day!
BLUEBERRIES OFFER A MULTITUDE OF BENEFITS:
Blueberries are native to North America, and date back to pre-colonial times. They are deliciously sweet, rich in manganese, and vitamins C and K. Blueberries contain high amounts of polyphenols, including anthocyanins and anthocyanidins which are micronutrients bursting with antioxidants offering excellent health benefits.
It’s thought that these particular polyphenols interfere with the inflammation process that leads to atherosclerosis, therefore reducing the risk of cardiovascular disease. Blueberry polyphenols may also reduce the risk of cancer, and cognitive decline.
Blueberries are also a good source of calcium, magnesium, zinc, iron, and B6. Blueberries also aid digestion, are colon protective, and help balance blood glucose. Just adding 1/2 cup to your breakfast bowl can have great health benefits. Eat up!