Hi everyone! I’m so excited to announce that I am going to be publishing a beginners guide to veganism! This all inclusive guide will contain weekly shopping lists, the approximate cost of all of the food you’ll be buying weekly, a full months worth of recipes, nutrition facts, tips for going vegan, supplemental videos that will show you exactly how to prepare almost everything, and more! Because it will take a little bit of time to publish everything, I have decided to publish the recipes as I go. Here is one of the dishes from week one.
If you’re vegan and ever looking to buy pre-made pesto in the supermarket, you’ll often find that it is high in sodium, and it contains cheese. I think many people fail to realize just how simple it is to make your own homemade pesto. Traditionally pesto is made with pine nuts, which tend to be on the pricier side. My version of pesto requires walnuts, which are cheaper and offer ample benefits. This recipe makes 4 portions and took only 15 minuets to make!
A Few Benefits:
Walnuts: contain iron, calcium, magnesium, antioxidants, and essential fatty acids. These promote cognitive function, heart health and immunity.
Basil: contain iron, manganese, Vitamin A, copper, folate, and are an excellent source of vitamin K. Vitamin K helps clot your blood when you’re wounded, folate promotes cognitive function, iron helps oxygen move through the blood, and vitamin A supports vision.
Whole Grain Pasta: contains fiber and protein amongst other things. Just one cup will give you 16% of your daily value of fiber.
Safflower Oil: contains healthy fats that promote heart health.
Kale: contains vitamin A, vitamin C, iron, calcium, protein and magnesium.
Vegans should be particularly excited about this dish because it adds iron, copper, folate, and protein to the diet, which are generally things that vegans need to keep a close eye on and ensure they are getting enough of throughout their day.
Ingredients (Serves 4):
- 2 cups mushrooms
- 1 bag kale
- 5 cups fresh basil
- 2 garlic cloves
- 1/3 cup safflower oil
- 1/2 cup walnuts
- 1 box whole grain penne pasta
- 1 tsp onion powder
- 1 tsp salt
- 1 tsp black pepper
- **Optional : Make it creamy! 1/2 cup Raw Cashews, 1/2 cup water.
- **For Cashew Parmesan Cheese Recipe Click Here
- Mince on clove garlic. Place 1 clove minced garlic, mushrooms and 1 tbsp extra virgin olive oil or safflower oil into a sauté pan and cook on medium heat for approximately 5 minutes.
- In the mean time, remove center stalk from kale. Once all the center stalks are removed, place kale into sauté pan with mushrooms and garlic. Sauté until soft.
- While veggies are sautéing, make pesto. Add basil, walnuts, 1 clove garlic, safflower oil or extra virgin olive oil and salt to a food processor or high speed blender and blend until smooth.
- Drain pasta and pour pasta back into the pot. Add pesto to pasta.
- Optional** soak cashews in hot water for 20 minuets. Drain liquid. Rinse out food processor. Blend cashews with water a pinch of salt, and a pinch of black pepper until smooth to create a cream like sauce. Add the cream sauce to the pesto in the pot.
- Once veggies are cooked, add them to the pot as well. Serve and enjoy!
- **Optional: Add homemade cashew parmesan! pulse 3/4 cup raw cashews, 2 tbsp nutritional yeast, 3 tbsp hemp seeds, 1 tsp garlic powder, 1 pinch salt, 1 pinch pepper until parmesan crumbles begin to form. Sprinkle on top 🙂