Pesto: a food for body, mind, and spirit
by Karen DeClerk
The title of this makes me, a kitchen herbalist, smile. It is not just a title; it is the truth of it. Pesto not only nourishes our bodies deeply, it also protects against viruses and bacteria, increases overall health, gives us opportunities for mindfulness & gratitude and opens a world of play and magic. Amazing, all that coming from a basic little spread of yummy herbs, nuts, cheese, garlic & olive oil.
Pesto is a little medicine chest in and of itself, starting with and starring garlic (Allium sativum), a plant long revered for its medicinal properties. Garlic is anti-microbial (fights bacteria, and viruses), anti-oxidant, decreases cholesterol, lowers high blood pressure, and stimulates our lymphatic system. Consumed raw, as in pesto, garlic is especially potent and my belief is that a cracker serving Pesto (raw garlic) fights off all the bad stuff of the day, literally and figuratively. In addition, garlic contains vitamins A, C and B, selenium, sulfur, calcium, manganese, copper, iron, potassium and zinc.
Basil (Ocimum basilicum), or Sweet Basil, is the quintessential pesto plant material. The first basil pesto of the year is always a marker of “the essence of summer divineness” at my house. Basil is anti-oxidant, carminative, anti-bacterial & anti-spasmodic. It contains Vitamins A, D & B2, as well as calcium, phosphorous, magnesium and iron. Not bad for a delightful taste sensation!
Basil is included in cuisines from around the world – Italian, Thai, Vietnamese, Chinese, Mexican, and Indian. The ritual and folkloric uses of basil across continents is extensive and when incorporated into your food preparation, makes it extra fun and meaningful. Make a basil pesto when you want to ward off envy, get rid of bad luck, attract a lover, or send the departed safely to the other side! It has been revered and cultivated by humans since antiquity.
While basil is a pesto queen, she shares this title with many other plants as well. Two of my other all time favorites are Lemon Balm (Melissa officinalis) and Cilantro (Coriandrum sativum). For many people, pesto is a condiment, but I have a tendency to consume it much more freely and when made with the herbs mentioned are all safe to consume in “dipping” quantities. The following get made in my kitchen but are consumed in more moderate amounts: Catnip (YES!) (Nepeta cataria), Bee Balm (Monarda fistulosa), Sage (Salvia officinalis), Arugula (Arugula sp.), Parsley (Petroselinum sp.), Yellow Dock leaves (Rumex crispus); the possibilities are endless and fun. For stronger flavored plants, try adding parsley to tone it down a notch. With all of these plant materials, you get a huge dose of GREEN – or chlorophyll, which we easily absorb. Benefits of chlorophyll include boosting red blood cells, decreasing bad breath (sorry the garlic more than offsets this!), increased assimilation of calcium and other nutrients; it is antioxidant and is anti-inflammatory.
Since I make pesto in abundance, I tend to use raw sunflower seeds, imagining my brilliant sunflower parts to shine as I pour the seeds into the processor. Sunflower seeds are a source of Vitamin E, B1, B3 & B6, manganese, selenium, phosphorus, and magnesium. You can use many kinds of nuts including pine, walnuts, pecans, hazelnuts and almonds. They all add their own distinctive flavor and texture. For the cheese component, Parmesan and Romano are both good choices. The cheese can be eliminated for those who are dairy free.
When I make pesto, I just combine the ingredients in the amounts I have and as my fancy that day dictates. The following recipe is a guide; feel free to adjust and play until you find the pesto that most makes your heart sing!
Basic Food Processor Pesto
4 cups yummy herb of choice (basil, lemon balm, wild greens, etc)
1/3 cup Sunflower seeds
1/3 cup grated Parmesan cheese
1-3 garlic cloves
¾ to 1 cup olive oil
Directions:
Go out into the garden; take a moment to notice the ground under you, the sun on your face, the gentle breeze, and the temperature.
Turn your attention completely to the plant, noting its physical beauty, acknowledging it, offering it your gratitude and a gift – a song, piece of your hair, a little spit, tobacco – are all traditional. Mindfully, collect your plant material.
Place garlic, nuts, cheese & plant material in food processor. Pulse until consistent in texture. Add olive oil and process to obtain the consistency you desire.
Again, review all the gifts and properties of the pesto, giving thanks for the abundance of life.
Take your first bite slowly and savor the flavors fully.
Do this over and over to wire into your brain:
Life is abundant
I am nourished at the deepest levels
I am strong and healthy
Karen DeClerk is a Kitchen Herbalist and Licensed Professional Counselor in private practice in Boulder, CO. Visit her website, , for more information.
