Higher-protein pesto 

INTRO

This recipe is a spin on pesto that replaces pine nuts with hemps seeds to increase protein content. 3 tbsp of hemp seeds contain 10 grams of protein. This recipe creates 1 serving of hemp seed pesto with over 10 grams of protein in a serving. Coupled with lentil pasta, and added with tofu or chicken, this pesto can be the base of a high-protein meal.

INGREDIENTS

1 cup or a large handful of basil

1/8 cup high quality parmesan

2 tbsp extra virgin olive oil

3 tbsp hemp seeds

1 small garlic clove

1/8 to 1/4 cup of pasta water to desired consistency 

Salt, pepper and red pepper flakes to taste

INSTRUCTIONS

Begin by prepping pasta water if making pasta to accompany the pesto.

Gather ingredients.

Have basil, parmesan, olive oil, hemp seeds, garlic, pasta water and seasonings ready.

Combine basil, parmesan, olive oil, hemp seeds, garlic and seasonings in a food processor.

Then, slowly add pasta water to desired consistency.

Serve with pasta and enjoy!

HEALTH BENEFITS

Fresh basil contains a variety of vitamins, minerals and antioxidants that are not present in dried basil.

High quality parmesan is a great source of calcium and provides additional protein to this recipe.

Extra virgin olive oil is high in monounsaturated fats, helping to lower LDL cholesterol.

Hemp seeds are a good source of healthy fats, containing omega-3 and omega-6 fatty acids. Hemp seeds are also abundant in vitamin E, helping immune system functions as well as fiber, supporting digestion. Although nutrient dense, hemp seeds have a high caloric content. One serving, 3 tbsp of hemp seeds, contain around 170 calories. It is important to be mindful of the amount of servings consumed. The fiber content allows for a feeling of satiety to be achieved.

Fresh garlic cloves have been shown to have health promoting and disease preventing impacts.