Vegan Arugula Pesto is tasty and full of phytochemicals
In our relentless pursuit of optimal nutrition, our focus often gravitates towards macronutrients—proteins, carbohydrates, and fats—while inadvertently neglecting the critical biochemical roles played by micronutrients, namely vitamins and minerals. However, it’s important to recognize that we’re far more likely to be deficient in these micronutrients than in macronutrients alone. This is especially true because macronutrients can be interconverted…eat too much protein and it is simply turned into fat or carbohydrates. The only exception to this standard of interchangeability is for the fat, DHA. Moreover, as a population, we’re increasingly experiencing a shortfall in yet another vital category of nutrients: phytochemicals.
Phytochemicals, often overlooked in mainstream discussions, are an integral part of our dietary needs, particularly in today’s modern environment laden with toxins and endocrine-disrupting chemicals. These compounds play a pivotal role in detoxifying the body and shielding it from oxidative stress, which is rampant in our contemporary lifestyle.
While a well-rounded diet comprising proteins, fats, and carbohydrates is undeniably important, it’s the inclusion of phytochemical-rich foods that truly fortifies our nutritional intake. These bioactive compounds, predominantly found in dark, vibrant foods, possess remarkable disease-preventive properties and are essential for maintaining optimal health and resilience against environmental stressors.
Despite their profound significance, the importance of phytochemicals often remains underappreciated. Yet, as we navigate the complexities of modern living, it’s imperative that we prioritize the incorporation of phytochemical-rich foods into our diets.
In essence, shifting our nutritional focus from macros to micros, and embracing the power of phytochemicals, is not merely a dietary trend but a fundamental shift in our approach to holistic well-being. Let us celebrate the abundance of nature’s bounty and harness the unparalleled benefits of phytochemicals in nourishing our bodies and safeguarding our health
Incredible, satisfying, energizing, delicious. There are many uses for this vegan arugula pesto recipe. Rocket leaves are another name for arugula. Rocket leaves can be overpowering in dishes on their own, but as a flavoring rocket works wonderfully. This peppery pesto can be put on sandwiches, and toss roasted or sautéed veggies in this peppery pesto. Make an arugula pesto pilaf made with sliced black olives, figs, chickpeas, mango, and slivers of spinach, all mixed in with your arugula pesto. This vegan arugula pesto for detoxification can be maximized by tossing the pesto with roasted vegetables. This is a high protein cleansing dish.
You can always skip the parsley if you do not have any. Or you can substitute a green such as kale. Parsley is excellent for detoxing heavy metals like mercury, lead, or cadmium.
1 packed cup of parsley
6 oz or 2-3 c argula
3/4 c olive oil
1-2 cloves garlic
1/3 c pecans
Sea Salt
Fresh cracked Pepper
Put oil and garlic in the blender and blend until smooth. Roughly chop all your parsley and arugula. Pulse the walnuts with the oil. Add in the greens and pulse while using a spatula to push the top of the mixture to either side as to avoid eating pieces of spatula.
The arugula in this vegan pesto is a member of the Brassica family which provides sulforaphranes and glucosinolates which are crucial for Phase II detoxification. Phase II detoxification is where compounds that have gone through Phase I detoxification are made water soluble so they can be readily excreted from the body. Without this process functioning correctly then you can have a buildup of oxidants from Phase I detoxification and damage the body.
Glycosinolates are the important phytochemical in arugula.
Glycosinolates are the main compounds in the Brassica family which includes arugula, or rocket leaves, cabbage, cauliflower, Brussel sprouts, and kale. These compounds are what give these plants the particular pungent odor and flavor in the plants. Glycosinolates have been well noted for their anti-carcinogenic effects in humans in vitro and in vivo. Interestingly, the important compounds are not readily released in the plant before consumption or processing. When the plant is masticated the glucosinolates in the plant come in contact with an enzyme, myrosinase, that is stored in a different compartment in the plant cells. The enzymatic reaction that occurs between these two compounds releases indoles, and isothiocynates (sulforaphanes). Indoles have potent antifungal effects and the isothiocynates assist the body in detoxification. If you have any sort of dysbiosis from yeasts or a sweet rancid breath, arugula and other vegetables in this family are a compulsory part of your daily diet. Anytime I am dancing with a man in a social setting (I am a salsa dancer), and smell that overpowering sweet yeasty breath, I want to give them a link to this recipe.
What to do with this recipe
This recipe can be used to top mixed veggie bowls, salads, and on top of fish or roast tofu. You can make an impressive party food by filling mushrooms stuffed with halved cherry tomatoes that have been tossed in this pesto. Chop up the mushroom stems and add to the mixture. You can stirred into cooked chickpeas which are then the focus ingredient of a buddha bowl. A teaspoon can be mixed into your hummus to give it a whole new flavor. You can spread it on innumerable combinations of vegetable sandwiches. It can top scrambled eggs like salsa. A bit can be stirred into rice while cooking it with some spinach to give you green rice with spinach. The possibilities are endless.
Once the pesto is made, you have tasty sandwiches all Month from any vegetable combinations.
Elegant to Simple: a Pesto Adds Pop
Other Quick IDEAS to use this Pesto: Flavorful meals
Mix 1 teaspoon with 1/3 c of quartered cherry tomatoes. Serve as a salsa over blue corn tortillas filled with egg, spinach, calabaza squash blossoms, and new potatoes. Scramble 2 eggs first, then fry quarters of the boiled potatoes in lots of coconut oil on medium high heat. Turn the heat down and add 1 1/2 loose cups of sliced spinach. Slice your squash blossoms 3 times then add to the spinach the last 30 seconds while you are warming your tortillas in a little water on the comal.
Toss cooked chickpeas in the pesto and serve in a buddha bowl with an array of other vegetables. Below you see guacamole, roast sweet potatoes, sprouts, portabello mushrooms, yellow peppers and squash blossoms.
Livia S.A. Augustin, … Stephanie Nishi, in Encyclopedia of Cancer (Third Edition), 2019
