Nuts for Pesto

Nuts for Pesto

Nuts and Seeds are rich in protein and packed with vitamins, minerals, antioxidants, and omega-3 fatty acids. They are versatile in recipes and easy to keep on hand as an energy snack.

There is one nut that sometimes gets neglected, even though it offers loads of vitamins and minerals. The Brazil Nut is from the South American lecythidaceae family tree. Although it does contain some fat-mostly unsaturated-a one-ounce serving gives you 4 grams of protein and 2 grams of fiber; as well as, a good amount of potassium, magnesium, riboflavin, copper, zinc, vitamin E, and selenium.

Selenium, a trace mineral, gives your body a better fighting chance against hypothyroidism, heart disease, dementia, and cancer. It has antioxidants and acts as an anti-inflammatory in your thyroid, heart, brain, and cells. Every single cell in your body needs a small amount of selenium for function and protection.  Even just a slight deficiency can cause big problems especially as you get older.

Try this recipe to up your selenium…

  • 1 Head Broccoli
  • 1 Head Cauliflower
  • 1/2 Cup Parsley, coarsely chopped
  • 1 Tablespoon Basil Leaves, chopped
  • 1/2 Teaspoon Rosemary
  • 1 Large Garlic Clove, chopped
  • 2 Tablespoons Water
  • 1/2 Teaspoon Lemon zest, finely grated
  • 1/4 Cup Brazil nuts, coarsely chopped
  • 6 Tablespoons Olive oil
  • 3 Tablespoons Parmesan cheese
  • Salt and Pepper to taste

Wash 1 Broccoli head and 1 Cauliflower head, cut into small florets, stems discarded and set aside. Preheat the oven to 500 degrees F. In a food processor combine the parsley, basil, rosemary, garlic, water, lemon zest, and Brazil nuts and pulse to a coarse paste. Add 3 tablespoons of the olive oil and the Parmesan and process to a slightly smooth paste; season with salt and pepper. On a large rimmed baking sheet, toss the broccoli and cauliflower florets with the remaining 3 tablespoons of olive oil and spread in an even layer. Roast the florets in the center of the oven for about 10 minutes or until they are browned and crisp-tender. Transfer to a platter, drizzle the pesto on top, and serve. This dish is great as a snack or a side at lunch or dinner. Makes 4 servings.

Pro-Tip: Brazil nuts are a great source of selenium. A one-ounce serving of Brazil nuts (4-5) gives you 4 grams of protein and 2 grams of fiber; as well as, a good amount of selenium, potassium, magnesium, riboflavin, copper, zinc, and vitamin E. The selenium in Brazil nuts will offer you a lifetime of good thyroid health; just one serving in a day a few times a week is enough.