Kale pesto can be made in ten-minutes if you're like Jack; nimble and quick. Should the family eat this regularly it will go a long way to saving them from the dreaded misery that is macular degeneration; and cataracts too.
That's easy to say, but just read the convincing research lower down.
Pesto is traditionally made with sweet-basil and pine nuts. Today we do something different. It is just as tasty but has rather other benefits; both are good.
If you have very young kale then you can certainly bypass cooking them which really is the more traditional way. But that's unlikely unless you grow them yourself. By all means drop in a few sweet basil leaves, spinach or beet-tops too.
Better still use many different kinds of kale; we have five growing at our green-home.
I make no apology for freshly-cracked nuts. Yes, it will take you five or ten minutes. Once that shell is broken and oxygen gets to the oils they start to go rancid. You know, that horrid smell when you open a packet from the shop.
We push hard to eat at least ten different coloured foods every day simply because the research is so strong that they dramatically reduce the all-cause of death. The quantity is not important to us, so just a sprig of parsley would count for one.
In our kale pesto there are five different varieties, not all seen in the photo, but I have also added a leaf of spinach and another beet-top. There are nuts, peppadews and lemon-pulp so you can see it is not onerous to achieve ten coloured foods in a day, or even more.
Dark-green leafy vegetables are so important for many reasons, not least a phytochemical called lutein; it is transported exclusively to the retina of the eye where it absorbes the damaging high energy photons of light. Talk to anyone with Macular Degeneration and you'll find they are on a prescription for it; too late, cried he. Prevention remains for ever better than a cure.
Over five million Americans are needlessly blind, and many more are partially sighted because they abhor dark-green leafy vegetables. Lutein helps prevent cataracts too.
Other phytochemicals are necessary too in the prevention of adult-onset macular degeneration, the most common cause of blindness in the elderly; notably zeaxanthin and the oleocanthal found only in extra virgin olive oil.
Vitamin E, omega-3 fatty acids and dopamine are important too; freshly-cracked nuts are a good source.
Your kale pesto is to my mind just one of many condiments such as hummus or this lentil dish that can make a green salad rather more interesting. And of course use as many different coloured-vegetables as you can; tomatoes, orange peppers and grated beets all add not only to the nutrition but make the meal attractive.
In broad bean season this kale pesto goes particularly well with our favourite legume; it's interesting that, quite independently, those living in the five Blue Zones of the world, where longevity is the key-word, grow and eat them.
Usually you will find that olive oil and lemon or lime are amongst the chief ingredients. Added to your kale pesto they turn it into a veritable medicine-chest of prevention. One of them is sulforaphane for diabetics.
I almost never use lemon juice; that's odd I hear you thinking. It is because more than half of the goodies are found in the whole-pulp.
So lime and lemon pulp are used in our cooking every single day. They are the richest source of vitamin C and a very interesting phytonutrient called limonin. Few conditions frighten me more than Alzheimer's disease.
Citrus in general is the best source of beta-cryptoxanthin; the most important phytonutrient in the fight against senility.
Nuts and seeds, and whole grains too, are rich sources of very important phytonutrients called lignans; they protect women from malignant breast tumours and all of us from cardiovascular disease.
What are lignans explains this complex subject for the layperson; they all have a place in our top 7 functional foods for optimal health.
Kale pesto is for the well-being of many parts of the body but especially the eyes.
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