Finding flavorful ways to support your health doesn’t have to be complicated. Enter basil and pine nut pesto: a timeless classic that not only delights your taste buds but also provides anti-inflammatory benefits.
Packed with fresh, wholesome ingredients, this recipe brings together simple flavors that promote wellness while elevating any dish you pair it with.
Why Pesto Supports Anti-Inflammation Goals
This pesto recipe is a powerhouse of anti-inflammatory ingredients. Basil, the star of the dish, contains essential oils like eugenol, which have been shown to reduce inflammation in the body.
Paired with heart-healthy extra-virgin olive oil, rich in monounsaturated fats and antioxidants, this sauce offers more than just flavor—it actively supports your body’s natural defenses.
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Even the pine nuts and garlic play a role. Pine nuts provide magnesium and healthy fats, which can help regulate inflammation, while garlic contains allicin, a compound known for its anti-inflammatory and immune-supporting properties.
Together, these ingredients work harmoniously to create a dish that’s both delicious and beneficial for your health.
Perfect Pairings to Enhance Your Meal
This classic basil and pine nut pesto is incredibly versatile. Here are a few ways to enjoy it while maximizing its anti-inflammatory benefits:
- Toss It with Whole Grains: Mix it with quinoa, farro, or brown rice to create a fiber-rich, anti-inflammatory side dish. These grains support digestion and contribute to gut health, a key factor in reducing inflammation.
- Spread It over Grilled Vegetables: Roasted zucchini, eggplant, or bell peppers pair beautifully with this pesto, providing additional antioxidants and nutrients to support your health.
- Top It on Protein-Rich Meals: Use it as a topping for grilled chicken, fish, or tofu. The healthy fats in the pesto complement lean proteins, creating a balanced and satisfying dish.
Simple Modifications for Dietary Needs
This pesto recipe is naturally gluten-free and can be easily adapted for various dietary preferences:
- Vegan: Omit the Parmigiano-Reggiano or substitute it with nutritional yeast for a cheesy flavor without the dairy.
- Nut-Free: Replace pine nuts with sunflower seeds or pumpkin seeds to maintain the nutty flavor while avoiding allergens.
- Lower Sodium: Reduce the amount of kosher salt or omit it entirely if you’re watching your sodium intake. The fresh basil and garlic bring enough bold flavor to carry the dish.
Tips for Storing & Using Pesto
Making a batch of this anti-inflammation pesto means you’ll have a versatile sauce ready to go whenever you need it. Here’s how to store it for maximum freshness:
- Refrigerate: Store in an airtight container with a thin layer of olive oil on top to prevent oxidation. It will stay fresh for up to a week.
- Freeze: Pour the pesto into ice cube trays and freeze. Transfer the cubes to a freezer bag for easy, single-serving portions that can last for months.
To use, thaw your frozen pesto in the fridge overnight or add it directly to hot dishes for a quick, flavorful boost.
This basil and pine nut pesto isn’t just a sauce—it’s a simple way to bring anti-inflammatory ingredients into your daily meals. By combining bold flavors with health-boosting properties, this recipe proves that eating well doesn’t mean sacrificing taste.
Whether you’re spreading it over veggies, mixing it into grains, or tossing it with pasta, this pesto is a delicious ally in supporting your wellness journey.
Classic Anti-Inflammation Basil & Pine Nut Pesto
Equipment
- food processor
- Medium skillet
Ingredients
- 1/3 cup pine nuts
- 1/3 cup grated Parmigiano-Reggiano optional
- 1 garlic clove peeled
- 3 cups firmly packed basil leaves
- 3/4 cup extra-virgin olive oil plus more as needed
- 1/2 tsp kosher salt
- Freshly ground black pepper
Anti-Inflammation Focus Variation:
- Substitute walnuts for pine nuts for added omega-3 benefits.
- Omit Parmigiano-Reggiano for a dairy-free version.
Instructions
- Heat a medium skillet over moderate heat. Add the pine nuts (or walnuts for the variation) and stir frequently until they are golden and fragrant, about 2 minutes. Remove from the heat and let them cool on a plate.
- Combine the cooled nuts, Parmigiano-Reggiano (if using), and garlic in a food processor. Pulse several times to break the ingredients into smaller pieces.
- Add the basil leaves to the food processor and pulse again, about 10 times, until the ingredients are roughly combined.
- While the food processor is running, slowly drizzle in the olive oil. Continue blending until the mixture forms a thick, slightly coarse paste.
- Taste the pesto and season with salt and freshly ground black pepper. If you prefer a thinner consistency, mix in additional olive oil or a few tablespoons of water.
- Transfer the pesto to a container with an airtight seal. To help preserve the color and freshness, cover the surface of the pesto with a thin layer of olive oil. Store in the refrigerator for up to one week.
Notes
- This pesto is a rich source of anti-inflammatory compounds, particularly from basil, olive oil, and nuts.
- Toasting the nuts enhances their nutty flavor but can be skipped for a raw, nutrient-packed variation.
- Use as a sauce for pasta, drizzle over roasted veggies, or spread on sandwiches for a delicious anti-inflammatory addition to your meals.
Nancy has been a plant person from an early age. That interest blossomed into a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Nancy worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.