Healthy Fats Feta Pesto Recipe
I’d given up eating pesto after I discovered I was allergic to cow’s milk and cheeses. But like many people with milk sensitivities, I can tolerate goat’s milk and cheeses. Goat cheese also tends to be lower in fat, calories and cholesterol, and higher in protein, than cheese made from cow’s milk. Most of the fat in this recipe comes from olive oil and walnuts, two excellent sources of heart healthy fats.
Makes 16 2-T. servings
1 c. crumbled goat cheese feta
3 T. olive oil
1 c. chopped walnuts
dash cayenne pepper
1 tsp. basil, fresh or dried
1 tsp. parsley, fresh or dried
- Optional: Toast the walnuts over medium heat in a dry frying pan for several minutes, being careful not to burn them.
- Combine all ingredients and blend to desired consistency
- For a creamier consistency add 2 T. of goat’s milk, almond milk or other dairy substitute (or regular milk).
- Use as a dip for veggies or baked chips or toss with hot pasta for a delicious pesto.
Nutritional Information per Serving: 95 calories, 3.2 g protein, 1.1 g carbohydrates, 9.1 g fat (2 g saturated), 8.3 mg cholesterol, .5 g fiber, 153 mg sodium.
