Easy pesto recipe

Pesto dinner

Easy pesto recipe has only sweet basil, a cheese and olive oil as the base ingredients. For the authentic dish you'd use Parmesan and lightly toasted pine nuts, but hey, this is just a way of improving the flavour of what might otherwise be a rather dull green salad.

Tonight we're enjoying it with dinner instead; new potatoes, a poached egg on steamed kale and chicken stew.

Researchers keep finding the absolute necessity of the myriad of phytochemicals in our food; for example, if you don't get enough lutein, you're probably going to get cataracts or age onset macular degeneration.

But one simply can't go though each day worrying whether we have had enough lutein, beta carotene, or betaine; yet these are absolutely vital chemicals that our bodies demand daily, or we pay the ultimate price.

You either get neurotic about what you eat, or you can enjoy dipping into a wide range of foods such as this easy pesto recipe. Then you can be assured of plenty of phytochemicals in your dinner.

Simply the anti inflammatory oleocanthal in your extra virgin olive oil, and the eugenol in sweet basil that gives proven protection against osteoporosis make this something rather more than just a wonderful condiment to go with your green salad.

Then there's the allicin in your spring onion and the garlic clove with proven anti cancer protection, and the vegetable protein in your green peas to reduce your reliance on red meat for amino acids.

Then there's the limonin and vitamin C in your lemon, do use the whole pulp and not just the juice, by the way; it has proven protection against breast, mouth and colon cancer.

In short, your easy pesto recipe is a medicine chest of protection against a host of nasty illnesses. Enjoy these kinds of foods and you'll sleep a lot easier at night when all around you friends and neighbours are succumbing to arthritis, cancer and a multiplicity of auto immune diseases.

Easy pesto recipe

Easy pesto recipe then could include other herbs, spring onions, green peas or anything else that suits your fancy.

Don't make too much; without chemical preservatives, it won't keep. Plan to finish it within three days.

If you're a baker, then tip the surplus into your dough; it serves to lower the glycemic index, or GI.

  • One and a half cups of fresh or frozen peas.
  • 50 g chunk of feta.
  • A clove of garlic, perhaps two.
  • Handful of mint leaves.
  • Handful of sweet basil leaves.
  • One or two spring onions or a bunch of chives.
  • Half a lemon or lime, pulp and juice.
  • 3 TBSP of extra virgin olive oil.

easy pesto frozen peas

Normally we have a mass of fresh green peas through the winter and early summer, but as I write it's far too hot; frozen foods do have a place on the menu, though the flavour is very second rate.

How to grow peas isn't rocket science but they are only for the larger veggie garden.

Sweet basil plant in flower

Sweet basil is my all time favourite herb; just to walk through the garden and crush a few leaves between the fingers releases the most divine fragrance; the bees love the flowers too.

It's best grown under the eves like this, protected from the rain; they are inclined to get blight.

The ingredients of our easy pesto recipe.

Mint, sweet basil, a shallot and of course half a lime; and the Feta cheese.

I have a photo of mint, a must for every garden, but I blurred it. I know nothing of the nutritional virtues of the herb, but I'm sure they are interesting; it tastes great in any case. Ah, World's Healthiest Foods, tell me that peppermint is the solution to an angry colon.

The old adage, when first moving into a new home, first plant a lime or lemon, or better still both, is even more valid today that centuries ago when first coined; that out of a bottle is absolutely ghastly; don't touch it. Growing lemon trees is not rocket science.

Blending the ingredients of the easy pesto recipe.

You can rustle up this easy pesto recipe in less than ten minutes, once you've assembled the ingredients. Obviously, if you're picking green peas from the garden, then shelling them will take extra time; that's where we call in the troops. There is an amazing synergy of energy and ideas when you share a home with family.

This is where the grandchildren cut their teeth on backyard permaculture.

Blanche the fresh or frozen peas briefly in a little boiling water.

If raw garlic gives you heartburn then drop the clove into the boiling water with the peas for perhaps a minute.

Blend all the ingredients until smooth; if it's too stiff, add a little water. Use some sea salt and black pepper to taste, though there should be plenty in the feta. 

I'm sure the mint has other phytochemicals that, at this stage I don't know about; no matter, we just enjoy the rich flavour of these herbs. You don't have to understand the inner workings of a computer to use it.

Normally we would enjoy an easy pesto recipe such as this with a salad, but tonight I'm going to experiment with using it as a side dish to go with new potatoes, and steamed kale onto which I've dropped a couple free range eggs.

If I'm still hungry then half a slice of our sourdough bread and butter will fill the last gap, spread with a little easy pesto; we only enjoy desserts on high and holy days; mind you homemade ice cream and a mulberry sauce titivates the tongue quite beyond reason.

Don't we all love sugar, but the desire definitely needs to be curbed; empty calories that immediately packs on the pounds; but enjoyed in the context of a meal like this, we need have no concern with a little glycemic carbohydrate. In fact the new potatoes are in the same category.

Incidentally, until you've experienced vegetables straight from the garden, you have no idea what good food really tastes like; potatoes it's generally acknowledged have a high glycemic index. I wonder if there is a difference between those harvested weeks ago, and those dug out the ground only half an hour ago? It wouldn't surprise me.

It comes as quite a surprise how firm they are, with absolutely no need to peel.

Our easy pesto recipe is delicious on new potatoes.

Authentic pesto recipe

The more authentic pesto recipe is made with pine nuts and Parmesan cheese. It's equally good, rather different and to the purist the real McCoy; they would sneer at our easy pesto recipe!

Try our genuine recipe basil pesto.

And, here another take on the subject, for a fuller understanding of the subject. Pesto...


Eugenol is the phytochemical in sweet basil and cloves that gives them a divine frangrance; more important perhaps is the proven anti inflammatory effect, making this easy pesto recipe a naturally desirable functional food; those that help prevent disease and promote health.


Oleocanthal is another of these phytochemicals with a proven anti inflammatory effect on the joints and muscles of the body; it's found only in extra virgin olive oil; the refined sort has none. So this easy pesto recipe gives you a double protection against angry, red, painful tissues.

Enjoyed every day, it's much safer than anti inflammatory drugs.


Why all this on food on a chiropractic website, you may be asking? The best health care for your joints and muscles will be less effective if you are eating a highly inflammatory diet. This easy pesto recipe, enjoyed regularly will certainly make a difference to the anger your body may be expressing.

› Easy pesto recipe

Did you find this page useful? Then perhaps forward it to a suffering friend. Better still, Tweet or Face Book it.

Interesting challenges of the day

1. Mr S is a 76 year old man with neck pain of some 9 months duration. Luckily, most of the discomfort is upper cervical which is only rarely arthritic; his lower cervical spine is a degenerative mess that I've left alone. After seven treatments his pain and stiffness is 50 percent better, and he's happy in the circumstances. He can sleep through the night now and that makes a huge difference.

2. Mr P is 32 year old man with very severe lower back pain radiating to the big toe which is 30 percent numb. He had an episode three weeks ago, took anti inflammatories and was soon better as is typical of the medial disc herniation. But before it healed, after a trivia it came roaring back, much worse. The characteristic crossed sign was evident; sitting in a chair, straightening the right leg provoked severe left back pain and tingling in the leg. He's doing well.

3. Severe lower back pain is scary; just ask Mrs P. Just watching her get out of the car I she was in trouble; she had a slipped disc at L4 making her lean towards the opposite side; luckily she had no pain in the leg. Despite family pressure that this was far too severe for a chiropractor, she persevered. Within five days she was standing upright, and after two weeks almost painfree. 

Despite a hectic job, she wisely took my advice and stayed home for what I call exercising bed rest.

4. Mr S has had lower back, groin and back of thigh and calf pain for fourth months.

He has a pincer deformity in the hip causing the stabs in the groin, and a degenerative facet causing the sciatica. Both are responding well to chiropractic and he's well pleased; sixty five percent better after three treatments.

5. Mr T is a wise man; he's taken a warning TIA seriously and has lost 15 pounds, and has at least as much again to lose. A change to a low starch diet and half hour daily walk has made the difference; but the walking is making his foot and back miserable. The expensive orthotic is hopeless; luckily his hips and back are fine, but he needs a simple heel lift.

6. I too have had serious lower back issues, luckily fixed by my own chiropractor; so I too have to do my exercises, take care when lifting supers full of honey, gardening and using the chainsaw. Regaining the function of your spine is just as important as the pain.

7. My own granddaughter, only 7 is hypermobile giving her pelvic, knee and ankle issues. Xrays show a mildly dysplastic hip. Years ago we would have called it growing pains. She too regularly needs chiropractic care and luckily responds well. Increased range of motion is more difficult than too stiff in my opinion. Our care is for kids too.

8. This 65 year old lady is a serious gardener; every day she is bending, lifting and digging for 2 to 3 hours a day. It regularly catches her in the sacroiliac joint, so she has a treatment once a month that sorts it out. She does her lower back exercises faithfully.

9. This 88 year old lady is an inspiration; every day she is busy in the community. With a nasty scoliosis she manages very well with a chiropractic adjustment every six weeks and exercises faithfully done.  

10. Mr X is a 71 year old retired man who wants to continue with maintenance care every six to eight weeks; he had suffered from two years of lower back pain when he first came a year ago. He has no discomfort now after 8 chiropractic treatments, but is aware that danger lurks.

11. Mrs C has been having severe headaches, and taking a lot of analgesics. It's a non complicated upper cervical facet syndrome, and she's doing well.

12. Mr D is a 38 old year man with chronic shoulder pain after a rotator cuff tear playing cricket. It responded well to treatment, but he knows he must do his exercises every day; for two years he couldn't sleep on that shoulder.

13. Mr D, a 71 year old man, has a severe ache in the shoulder and midback since working above his head. Trapped nerve tests are negative but he has advanced degenerative joints of Luschka; after just two treatments he is 50 percent better. Can we reach 90?

And so the day goes; chiropractors shouldn't be treating the elderly most medical sites state but that's so much bunkum.

Have a problem that's not getting better? Looking for a different slant on your pain? Want to pose a question?

Interesting questions from visitors

CLS writes:

Greetings, Dr B.
You helped me quite some time back with a soothing and professional response which turned out to be exactly correct. I now consult a local chiropractor. You write a superb newsletter, too.

Your own unresolved problem. Pose a question

Knowing that up to 70% of the time the correct diagnosis is made with no examination, no special tests, no xrays, but just from the history, there's a fair chance I can add some insight to your unresolved problem. But at least 30% of the time, I may be quite wrong! Give plenty of detail if you want a sensible reply.

You visited this chiropractic help site no doubt because you have a problem that is not resolving and want to know more about what chiropractors do.

The quickest and most interesting way is to read one of my ebooks of anecdotes. Described by a reader as gems, both funny and healthful, from the life and work of a chiropractor, you'll love them. Priced right at $2.99, though Kindle fiddles the price without telling me.