Pesto

Why flax seeds?  I have been reading a lot about omega 3 lately and trying to work it into my diet more often (rather than relying solely on supplements).  One of the best sources of omega 3 is ground flax seeds and thinking about the groundness of the seeds led me to pesto – the root of the word is the same as pestle and both derive from the Latin “pestâ” (to pound or crush).  It seems that many people have negative connotations for flax seeds – that the texture is weird or flavor will be unpleasant.  But, i’ve tested this recipe on some discerning palates and everyone thought that the nuts used were either 100% walnuts or a mixture of walnuts and pine nuts.  Be sure to taste before and after adding the salt – I usually avoid salt in pesto recipes, but because the Lucini Stravecchio Parmigiano Reggiano is so rich and flavorful and has less of a salty profile than generic Parmigiano Reggiano, I do add salt to this preparation.  As always find it better to start with a little less – you can add more, but if you start with too much, fixing the taste is difficult.

Ingredients:

• 1 C           Basil leaves
• 1 TB        Garlic, chopped (add more if so desired)
• 2 TB        Walnuts
• 2 TB        Flax Seeds, ground
• 1/8 tsp  Salt
• 1/2 C      Lucini Extra Virgin Olive Oil
• 1/4 C      Lucini Stravecchio Parmigiano Reggiano (if using another cheese, be careful with the salt!)

Preparation:

Grind the flax seeds.  Combine the garlic, flax seeds, walnuts and salt in a food processor (or a mortar and pestle, for a more ‘authentic’ consistency) and blend until the mixture forms a paste.  Slowly drizzle in the olive oil, blending slowly.  Add the Parmigiano 1 tablespoon at a time, blending for short beats until the mixture forms a thick paste.  The pesto can be put in a container, topped with a thin layer of extra-virgin olive oil and then stored for several weeks in the refrigerator.  Without this preservation layer, the pesto discolors very quickly and the garlic flavor will turn bitter in a matter of days.

Mango & Quinoa Salad

This is an incredible easy and very tasty quinoa recipe.  Quinoa is a high protein food and the proteins we get in quinoa also include fiber, carbs, and phytochemicals that protect against disease.  The mango adds a bright flavor, along with healthful vitamins and minerals, including: Potassium and Vitamins C, A and B6.  Grind some flax seeds, throw them in and you will add considerable omega-3, without inflammation promoting omega-6 acids!

Ingredients:

• 1 C          Quinoa
• 2 C          Water
• 1/4 tsp  Salt
• 1              Mango, chopped
• 1/2 C      Cucumber, chopped small
• 2 TB        Flax Seeds, ground (optional)
• 3 TB        Pumpkin Seeds, roasted
• 3 TB        Extra Virgin Olive Oil
• 1 tsp       Turmeric
• 1 tsp       Curry Powder
• Black Pepper, ground
• 1              Lime, juiced
• 1 TB        Pinot Grigio Italian Wine Vinegar
• 2 TB        Cilantro, chopped

Preparation:

Wash the quinoa and then toast in a small dry saucepan over medium heat, stirring often, until it crackles and becomes aromatic, about 4-5 minutes.  Boil the toasted quinoa in salted water for 10 minutes, then let the quinoa sit until it absorbs all the water.  Fluff with a fork and let it cool to room temperature.

Peel the mango and cut into cubes.   Dice the cucumber, and add to mango along with the flax and roasted pumpkin seeds.

Mix the lime juice and vinegar with the curry powder, turmeric, salt and pepper.  Emulsify the olive oil into the dressing and then add the cilantro and stir well.

Add the cooled quinoa to the mango mixture, pour the dressing over the salad, and mix well until well distributed.

Simple Sardine & Bean Salad

Sardines, beans, turmeric and flax seeds are four tasty sources of nutrients.  I like to use fresh beans, but sometimes they can be hard to find.  This recipe packs a protein punch, and anchors a quick lunch or dinner when paired with a green salad or some dark, leafy greens.  Lucini Cherry Balsamic Vinaigrette adds a perfect, bright splash to counter the potential heaviness of the beans and fat of the fish.  And while sardines, beans and flax seeds may sound like the building blocks of a bland, “health over flavor” meal, this dish cedes no points in the taste department.

Ingredients:

• 1      can   Olive Oil packed Sardines (drained)
• 1      can   Organic Beans (Red or White Kidney, Black, Fava, Cannelini or Adzuki – use 1.5 C fresh, if possible)
• 1/4 cup   Sun-dried Tomatoes (sliced crosswise)
• 1                Scallion (green and white parts chopped)
• 1/3 cup   Lucini Cherry Balsamic & Rosemary Vinaigrette
• 1/4 tsp    Salt
• 1/4 tsp    ground Paprika (preferably smoked)
• 1/8 tsp    ground Black pepper
• 1/2 tsp    ground Turmeric
• 1      Tb     Flax seeds, ground (optional)
• 1      Tb     Lucini Basil-infused Extra Virgin Olive Oil

Preparation:

Combine the first eight ingredients in a bowl and mix well.  Add more salt, pepper or paprika to taste.  Cover bowl and rest in refrigerator for at least 30 minutes.  Remove and mix in flax seeds and olive oil before serving.

This dish was inspired, in part, by Dr. Andrew Weil’s Anti-Inflammatory Food Pyramid.