Arugula is another plant of the Brassica family (Brassica eruca) also known as cruciferous vegetables. Cruciferous vegetables are naturally high in antioxidants and fiber. Native to the Mediterranean region, arugula is a natural source of vitamins A & K, Potassium and Calcium. Arugula is also high in nitrates, containing 18% more nitrates than kale. Nitrates are a natural means to combat hypertension and protect individuals at risk of heart attack. So, pretty important stuff!
Arugula also tastes great, it’s inexpensive and readily available!
This oil free recipe uses one 7oz bag of arugula. We at ecoRDN buy our arugula from Trader Joe’s for $1.99 per 7oz bag, Trader Joe’s also sells organic arugula at the same quantity for $2.29. Note: we are not brand ambassadors for Trader Joe’s, we at ecoRDN simply shop where the deals are best, so far this is the most cost effective bargain for arugula we’ve found. You, the beautiful and handsome readers, are free to purchase your arugula from any lovely place of your choosing!
The raw walnuts provide all the fat you’ll need, so no added oil is necessary! Walnuts are an AMAZING superfood that contain protein, fiber, magnesium, and phosphorus. Walnuts are unique among nuts in that they contain the highest amount of ALA, or alpha-linolenic acid, the plant-based Omega-3 essential fatty acid!
This recipe is also dairy free, the nutritional yeast offers a nutty parmesan profile that pairs wonderfully with the fatty walnuts, creating the lush mouthfeels one experiences with fatty cheese pesto. The added lemon juice in this recipe not only keeps the lovely green color vibrant, it also provides a zesty, additional hit of vitamin C!
This recipe is SO EASY, ready in minutes, and goes great with pasta or grains, as a vegetable marinade, a salad dressing, or straight-up dip!
What you’ll need:
7 oz bag arugula
juice of one large lemon
1 c walnuts
1/2 c nutritional yeast
1/2 Tbsp cracked black pepper
1 Tbsp Bragg’s aminos
2 fl oz water
First, put arugula into food processor, then include the remainder of the dry ingredients, finally add all the wet ingredients on top. Process until a bright green, smooth paste. Scrape the sides with a spatula to push any debris that may have stuck during the processing.
Place the pesto in an airtight container, store in refrigerator for one week.
Thanks for checking out this quick and easy oil & dairy free recipe, if you like this recipe please let us know in the comments below!
As always, thanks for reading and eat well!
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