Basil Pesto Sauce is a popular Italian sauce made with basil leaves, Parmesan cheese, garlic, pine nuts, and olive oil. It is a versatile sauce that can be used as a spread, dip, or dressing.

In terms of nutrition, a 28g portion of basil pesto sauce contains approximately 145 calories. It is a good source of healthy fats and vitamin A, and provides some protein and fiber. However, due to its high fat and calorie content, it should be consumed in moderation as part of a balanced diet.

In this article, we will discuss the ingredients, nutritional value, health benefits, and side effects of basil pesto sauce. We will also share some recipe ideas and tips on how to freeze and use this delicious sauce.

What is Basil Pesto Sauce?

Basil pesto sauce is a traditional Italian sauce made with fresh basil leaves, garlic, Parmesan cheese, pine nuts or walnuts, and olive oil. The ingredients are blended together to form a smooth, creamy sauce with a bright green color and a strong, aromatic flavor. Basil pesto sauce originated in the Liguria region of North Western Italy and is typically used as a condiment or sauce for pasta dishes, sandwiches, bruschetta, or grilled meats and vegetables. It is a versatile sauce that can be easily adapted to suit different tastes and preferences.

What are the Ingredients of Basil Pesto Sauce?

The main ingredients of basil pesto sauce are fresh basil leaves, garlic, Parmesan cheese, pine nuts or walnuts, and olive oil. Other optional ingredients may include lemon juice, salt, and pepper. To make basil pesto sauce, the ingredients are typically blended together in a food processor or blender until smooth and creamy. The sauce can be stored in an airtight container in the refrigerator for up to one week or frozen for later use.

How Many Calories are in One Portion of Basil Pesto Sauce?

One portion (28g) of basil pesto sauce contains approximately 145 calories. The calorie content may vary depending on the recipe and the brand of pesto sauce used. Despite its high calorie content, basil pesto sauce can be a nutritious addition to a balanced diet, as it provides essential vitamins and minerals, such as vitamin A, calcium, and iron. However, it should be consumed in moderation, as excessive intake of calories can lead to weight gain and other health problems.

How Many Carbohydrates are in One Portion of Basil Pesto Sauce?

One portion (28g) of basil pesto sauce contains approximately 3 grams of carbohydrates. This carb content comes from the cheese and nuts used in the recipe. Basil pesto sauce is not typically used as a source of carbohydrates in a meal, but rather as a flavor enhancer or condiment. It can be used in combination with other nutrient-dense foods, such as whole grain pasta or vegetables, to create a more balanced meal.

What is the Protein Content of Basil Pesto Sauce?

One portion (28g) of basil pesto sauce contains approximately 2 grams of protein. The protein content comes from the cheese and nuts used in the recipe. While basil pesto sauce is not a significant source of protein, it can be combined with other protein-rich foods, such as chicken, fish, or beans, to create a balanced meal. Additionally, it can be used to flavor vegetarian dishes and provide some protein to those who follow a plant-based diet.

How Much Fat is in Basil Pesto Sauce?

One portion (28g) of basil pesto sauce contains approximately 14 grams of fat. The fat content comes primarily from the olive oil, cheese, and nuts used in the recipe. Despite its high fat content, most of the fats in basil pesto sauce are healthy monounsaturated and polyunsaturated fats, which can help reduce inflammation, improve heart health, and promote satiety. However, it is important to consume pesto sauce in moderation, as excessive intake of fats can lead to weight gain and other health problems.

What are the Health Benefits of Basil Pesto Sauce?

Basil pesto sauce offers several health benefits, thanks to its nutrient-dense ingredients. Some of the potential health benefits of basil pesto sauce include:

• Provides essential vitamins and minerals, such as vitamin A, calcium, and iron.
• Contains antioxidants that can help reduce inflammation and oxidative stress in the body.
• Offers healthy fats that can improve heart health and aid in weight management.
• May have antibacterial and antiviral properties, thanks to the garlic and basil used in the recipe.

However, it is important to consume basil pesto sauce in moderation, as excessive intake of calories and fats can negate any potential health benefits.

What are the Side Effects of Basil Pesto Sauce?

While basil pesto sauce is generally safe for most people to consume, it may cause some side effects in certain individuals. Some of the potential side effects of basil pesto sauce include:

• May trigger allergies in people who are sensitive to nuts, cheese, or garlic.
• May cause digestive upset in some people, especially if consumed in large amounts.
• May be high in sodium, which can lead to fluid retention and high blood pressure in some individuals.

If you experience any adverse reactions after consuming basil pesto sauce, discontinue use and consult with your healthcare provider.

How to Use Basil Pesto Sauce in Recipes?

Basil pesto sauce is an incredibly versatile ingredient that can be used in a variety of recipes. Some of the ways you can use basil pesto sauce include:

• As a sauce or dressing for pasta dishes, such as spaghetti or lasagna.
• As a spread for sandwiches, wraps, or crostini.
• As a dip for vegetables, crackers, or breadsticks.
• As a flavor enhancer for soups, stews, or roasted vegetables.

You can also mix basil pesto sauce with other ingredients to create new flavor combinations. For example, you can add it to hummus, guacamole, or tzatziki for a Mediterranean twist. The possibilities are endless!

Can You Freeze Basil Pesto Sauce?

Yes, you can freeze basil pesto sauce for later use. To freeze, spoon the pesto sauce into an ice cube tray and freeze until solid. Once frozen, transfer the pesto cubes to a resealable plastic bag and place in the freezer. To use frozen pesto, simply thaw as many cubes as needed and use as desired. Frozen pesto can be used in the same ways as fresh pesto and will retain its flavor and nutrient content for up to 6 months. When making pesto sauce for freezing, you may want to omit the cheese and add it later, as cheese can become grainy or discolored when frozen. Additionally, you may want to add a thin layer of olive oil on top of the pesto sauce in the ice cube tray to help prevent freezer burn.