Raw Foods

 

 

Spinach & Cilantro Pesto 

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Description:
One leafy, green vegetable that I cannot seem to get enough of is Spinach. Spinach is so versatile, from spinach salads, to spinach smoothies, to spinach soup. You name the recipe and spinach can be added to it. And talk about nutritious…remember Popeye?? The health benefits of spinach are numerous. It sits at the top of many super food lists. Spinach is loaded with calcium, folic acid, vitamin K and Iron. It is also rich in Vitamin C, fiber and caretenoids. Add its lutein and bioflavanoids and spinach becomes a nutritional powerhouse.
The combination of flavours in the following recipe are simply divine. I’ve cheated a bit and toasted the cashews, but it’s worth it for the enhanced flavour.





Ingredients:
5 cloves garlic, minced
3 green onions, chopped
4 tbsp fresh lemon juice
1 ½ cups toasted (raw) cashews
3 cups fresh spinach, chopped
1 ½ cups fresh cilantro, chopped
1 tsp. sea salt
4 tbsp olive oil


Directions:
Combine the garlic, green onion, lemon juice and cashews in a food processor. Coarsely blend and then add a third of the spinach and cilantro, plus the salt. Blend. Add the remaining spinach and cilantro, alternating with the olive oil, pushing down the sides with a spatula between blending, until all is well blended.

Your Raw Corn Chips work beautifully with this Pesto. See recipe in OK In Health's Raw recipe section.


Special Diet: Vegetarian, High Iron, Low Fat, Low Calorie


Category: Raw Foods

Submitted By: Cleo Murray



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Are you a vegetarian or mostly a vegetarian? Our registered dietitian recommends consuming plenty of iron-rich plant foods such as lentils, kidney beans, black beans, dark green leafy vegetables, dried fruit and whole grains. Iron-enriched products such as cereals and breads are also good sources. To enhance iron absorption, consume vitamin C-rich foods at the same time you eat iron-containing foods. These include strawberries, green peppers, tomatoes, broccoli and citrus fruits. By following these simple guidelines, most non-meat eaters will get enough iron.


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