Follow me on:
Garlic Kale Parmesan Pesto: A Gut-Friendly, Nutrient-Packed Sauce
Garlic Kale Parmesan Pesto is a flavorful, nutrient-packed sauce that enhances any meal. It’s gut-friendly and perfect for the AIP reintroduction phase. Made with fresh kale, olive oil, and Parmesan, this pesto is rich in healthy fats and antioxidants. It’s a great way to boost flavor and nutrition in your diet. Plus, it’s versatile and easy to prepare. Whether you use it with roasted veggies, grilled meats, or zucchini noodles, it’s sure to impress.
Garlic Kale Parmesan Pesto Health Benefits
What you need to make this Garlic Kale Parmesan Pesto
To make this Garlic Kale Parmesan Pesto, you’ll need a few simple ingredients. First, you’ll require fresh kale for its vibrant color and nutrient density. Olive oil is essential, providing healthy fats that create a smooth, rich texture.
Parmesan adds a savory depth of flavor, while garlic gives the pesto a bold taste. Lemon juice brightens the overall flavor, and salt helps balance the taste. You’ll also need a food processor to blend everything together effortlessly.
Instructions
Blanch the Kale
Begin by bringing a pot of water to a boil. Add the kale leaves and cook for 1-2 minutes to soften them. Drain the kale and immediately transfer it to a bowl of ice water to preserve the bright green color. Pat dry with a towel before moving to the next step.
2. Blend the Pesto
In a food processor, combine the blanched kale, garlic, Parmesan, lemon juice, and salt. Slowly drizzle in the olive oil while blending until smooth. Add more olive oil if needed for a creamier texture. Taste and adjust the garlic, lemon, or salt to your liking.
3. Serve and Enjoy
Your Garlic Kale Pesto is ready to serve! Use it as a sauce for shrimp, zucchini noodles, roasted veggies, or even spread it on cassava crackers for a tasty snack. It’s a great way to boost the flavor and nutritional content of any meal.
What to Pair Garlic Kale Parmesan Pesto With
LThis Garlic Kale Parmesan Pesto is incredibly versatile and pairs well with a variety of dishes. It’s a perfect topping for grilled meats, adding a burst of flavor to chicken, lamb, or fish. For a lighter meal, try it with zucchini noodles, roasted vegetables, or steamed cauliflower. It also works beautifully as a spread on cassava crackers or AIP-friendly bread. You can even stir it into a warm bowl of soup for added richness. Whether you’re looking for a flavorful sauce, dip, or spread, this pesto is sure to complement your meal and enhance the taste.
AIP Reintroduction Phase & Gut Health
This pesto is an excellent choice for those in the AIP reintroduction phase, as it features nutrient-dense ingredients that are easy on the gut. Kale is a fibrous green that supports digestion and can help promote a healthy gut microbiome. Olive oil, a key ingredient in this pesto, is known for its anti-inflammatory properties, making it a perfect addition to an AIP or gut-healing diet.
Tip: If you’re avoiding dairy, you can simply omit the Parmesan or substitute it with nutritional yeast for a dairy-free alternative.
Storage and Tips
This pesto can be stored in an airtight container in the refrigerator for up to 3-4 days. To prevent browning, drizzle a little extra olive oil on top before sealing the container. You can also freeze it for longer storage – simply place it in an ice cube tray and freeze for individual portions.
You might also like these recipes:
Ready to boost your meals with this delicious Garlic Kale Parmesan Pesto? Give it a try, share your thoughts in the comments below, and don’t forget to share the recipe with others who might love it!
Garlic Kale Pesto
Course: Sauces, Dinner, Launch, DipsCuisine: MediterraneanDifficulty: Easy4
servings10
minutes5
minutes116
kcal2
TablespoonsGarlic Kale Pesto – A nutrient-dense, gut-friendly sauce made with blanched kale, olive oil, Parmesan, and a hint of lemon. Perfect for those in the AIP reintroduction phase, this pesto supports gut health and adds a flavorful touch to any meal. Ideal for serving with roasted veggies, grilled meats, or cassava crackers. A healthy, anti-inflammatory option for your Mediterranean-inspired dishes.
Ingredients
1 bunch kale (about 6-8 large leaves, stems removed) – 200g (0.44 lbs)
1/4 cup grated Parmesan or Pecorino Romano – 25g (0.055 lbs)
1/4 cup olive oil – 60g (0.13 lbs)
1-2 garlic cloves (start with 1, adjust to taste) – 3g (0.0066 lbs)
1 tbsp lemon juice – 15g (0.033 lbs)
1/4 tsp salt – 1.5g (0.0033 lbs)
Optional: Fresh basil or parsley for added flavor
Directions
- Bring a pot of water to a boil.
- Add kale leaves and cook for 1-2 minutes to soften.
- Drain and immediately transfer to a bowl of ice water to preserve the color.
- Pat the kale dry with a towel.
- In a food processor, combine the kale, garlic, Parmesan, lemon juice, and salt.
- Slowly drizzle in the olive oil while blending until smooth.
- Add more olive oil if needed for a creamier texture.
- Taste and adjust garlic, lemon, or salt to your liking.
Notes
- Kale: If you prefer a milder taste, you can substitute part of the kale with spinach or another leafy green.
- Parmesan/Pecorino Romano: If you're following a dairy-free or AIP diet, you can omit the cheese or substitute it with a dairy-free alternative like nutritional yeast.
- Olive Oil: You can adjust the amount of olive oil depending on how creamy you prefer the pesto. Adding more olive oil will make it smoother.
- Garlic: If you're sensitive to garlic or avoiding it, you can omit it entirely and still enjoy a delicious pesto with just the kale and olive oil.
- Storage: Store the pesto in an airtight container in the refrigerator for up to 3-4 days. To prevent browning, you can drizzle a little extra olive oil on top before sealing the container.
