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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"My doctor told me to stop having intimate dinners for four. Unless there are three other people."
-Orson Welles, Actor

The refrigerator light goes on...

Wow! I can eat pesto. Accenting key flavors in healthy recipes by using the best quality ingredients lets you reduce the amount of fat and calories in the recipe. This pesto would not be as good with only fair quality olive oil or stale garlic.

Parmigiano-Reggiano

Parmesan is most famous in the USA in the green shaker box. None of the recipes on this site use that type of cheese.

All of the recipes that use parmesan call for Parmigiano-Reggiano. This is a hard granular cheese that originates in Parma Italy. Those made in the area of Parma and Reggio Emilia are the real deal. Whenever possible I use the Italian cheese (Parmigiano-Reggiano) rather than domestic or imports from South America. This costs more but the flavor difference is worth it.

Parmesans have about 9 grams of fat per ounce.  This is moderate for cheese.  Good parmesans have such a fine flavor you don’t need much. 

1 ounce cheese = 141 calories, 9g fat, 6g sat fat, 0 mono fat, 11g protein, 0g carbohydrates, 198mg sodium, 28mg cholesterol 


 

Basil Pesto



Servings = 6 | Serving size =2 Tablespoons

Cooking Time = 20 Minutes

This recipe can be multiplied by 2,3,4.

This healthy recipe freezes fairly well. This recipe keeps about 3 - 4 days tightly sealed.

2 Tbsp pine nuts
2 cloves garlic (minced)
4 cups fresh basil
1 ounces Parmigiano-Reggiano (grated)
2 Tbsp water
1 Tbsp fresh lemon juice
1 Tbsp white wine vinegar
2 Tbsp extra virgin olive oil

Place all ingredients in a blender and purée until smooth.



Nutrition Facts

Serving size = 2 Tablespoons

Servings = 6

.

Amount Per Serving

Calories 86 Calories from Fat 67
  % Daily Value
Total Fat 8g 12%
    Saturated Fat 2g 8%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 3mg 1%
Sodium 76mg 3%
Total Carbohydrates 2g 1%
    Dietary Fiber 1g 5%
    Sugars 0g  
Protein 3g  
Vitamin A 30% Vitamin C 11%
Calcium 10% Iron 6%
Vitamin K 120 mcg Potassium 158 mg
Magnesium 32 mg