Low Fat Pesto

Using avocado in this recipe means there is less oil than is usual for pesto, but make no mistake, it is still rich enough in flavour to be used only sparingly.

If you are going to eat something with a high proportion of oil in it, make sure it is raw, as the fatty acids will not have been destroyed by heat. In this respect raw avocado and nuts are good sources of high quality oils.

Preparation time: 5 minutes

Recipe

Ingredients

• 1 bunch basil (3-4 cupfuls when chopped)
• 3-4 cloves garlic
• 1 ripe avocado
• 1/2 handful pine nuts
• 1-2 tablespoons parmesan cheese
• salt and pepper to taste
• 2 tablespoons virgin cold-pressed olive oil
• water

Method

• Blend all the ingredients together, using enough water to make the mixture thick.

• Serve over pasta or vegetables.

• This pesto keeps in the fridge for up to a week - about as long as an avocado keeps. To prevent it from becoming brown, cover with a thin layer of oil.

Variations for the adventurous

• Try substituting different herbs for the basil, eg a mixture of fresh oregano and continental (broad-leafed) parsley.

• Experiment with various nuts instead of the pine nuts. Soft nuts such cashews or macadamias produce the best results.

• Add sun-dried tomatoes to make it a red pesto.

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