If you're looking for a quick and easy way to add delicious flavor to your dishes, look no further than 2 tbsp (32 g) of pesto! This classic Italian sauce is made with fresh basil, garlic, pine nuts, Parmesan cheese, and olive oil, and it's a versatile ingredient that can be used in countless recipes.

In addition to being tasty, pesto is also packed with nutrition. Two tablespoons of pesto typically contain around 130 calories, 13 grams of fat, 2 grams of protein, and 2 grams of carbohydrates. While pesto is high in fat, it's mostly monounsaturated and polyunsaturated fats, which can actually be beneficial for heart health when consumed in moderation.

In this article, we'll take a closer look at what pesto is, where it came from, and how you can incorporate it into your diet for maximum flavor and nutrition.

What is Pesto?

Pesto is a traditional Italian sauce that originated in the Liguria region of Italy. The word "pesto" comes from the Italian "pestare," which means "to pound" or "to crush." This refers to the classic method of making pesto, which involves grinding the ingredients together in a mortar and pestle until they form a paste. Today, pesto can be made using a food processor or blender, but the traditional method is still used in many parts of Italy. Pesto is typically made with fresh basil leaves, garlic, pine nuts, Parmesan cheese, and olive oil, and it has a distinctive green color and fragrant aroma. It's commonly served with pasta, but it can also be used as a dip, spread, or marinade.

The Origin of Pesto

Pesto has been a staple of Italian cuisine for centuries, but its exact origin is unknown. Some historians believe that pesto may have been invented by the ancient Romans, who used a similar sauce made with garlic and cheese. Others believe that pesto originated in the Middle Ages, when garlic and other herbs were used as a natural preservative. Regardless of its origin, pesto has become an integral part of Italian cuisine, and it's used in a wide variety of recipes throughout the country. Today, pesto is enjoyed all over the world, and it has become a popular ingredient in many different types of dishes.

Pesto vs. Pasta Sauce

Many people think of pesto and pasta sauce as interchangeable, but they're actually quite different. Pasta sauce is usually made with tomatoes, while pesto is made with fresh herbs and nuts. Pasta sauce is typically cooked and simmered for hours to develop flavor, while pesto is raw and has a bright, fresh taste. Both pasta sauce and pesto can be used as a sauce for pasta, but they can also be used in many other ways. Pesto, for example, can be used as a marinade for grilled meats, a spread for sandwiches, or a dip for vegetables. Pasta sauce is usually only used as a sauce for pasta, although it can be used as a base for other dishes like lasagna or pizza.

Types of Pesto Ingredients

While traditional pesto is made with basil, pine nuts, parmesan cheese, garlic, and olive oil, there are many different variations of pesto that use other ingredients. Some popular types of pesto include sun-dried tomato pesto, arugula pesto, spinach pesto, and even kale pesto. Different types of nuts can also be used in pesto, such as almonds, walnuts, or cashews. Some people also like to experiment with different types of cheese in their pesto. For example, feta cheese, pecorino romano, or Asiago cheese can all be used instead of Parmesan cheese. Additionally, different types of oil can be used in pesto, such as walnut oil or avocado oil, to add different flavors and nutritional benefits.

How to Make Pesto

Making pesto is easy and only takes a few minutes! Here's a basic recipe for traditional basil pesto:

• 2 cups fresh basil leaves, packed
• 1/2 cup grated Parmesan cheese
• 1/2 cup extra virgin olive oil
• 1/3 cup pine nuts
• 3 cloves garlic, peeled
• Salt and pepper, to taste

To make the pesto, simply combine all of the ingredients in a food processor or blender and pulse until they form a smooth paste. Add salt and pepper to taste, and adjust the consistency by adding more olive oil if needed.

The Nutritional Value of 2 tbsp Pesto

Two tablespoons of pesto contain around 130 calories, 13 grams of fat, 2 grams of protein, and 2 grams of carbohydrates. While pesto is high in fat, it's mostly monounsaturated and polyunsaturated fats, which can actually be beneficial for heart health when consumed in moderation. In addition to healthy fats, pesto is also a good source of vitamins and minerals. Fresh basil, for example, is rich in vitamin K, which is important for bone health, and vitamin A, which is important for eye health. Pine nuts are a good source of magnesium, which is important for regulating blood sugar and blood pressure, and garlic is known for its immune-boosting properties.

Health Benefits of Pesto

In addition to being delicious, pesto also offers some potential health benefits. Here are a few of the ways that pesto may be good for you:

• Heart health: As mentioned, the healthy fats in pesto can be good for heart health when consumed in moderation. Olive oil, in particular, has been shown to reduce the risk of heart disease and stroke.
• Cancer prevention: Some studies have suggested that the compounds in basil may have anti-cancer properties, although more research is needed to confirm this.
• Brain health: The antioxidants in basil and other herbs in pesto may help protect against age-related cognitive decline and improve memory and focus.

Possible Side Effects of Pesto

While pesto is generally considered safe and healthy, there are a few potential side effects to be aware of. Here are a few things to keep in mind:

• Allergies: Some people may be allergic to the ingredients in pesto, such as pine nuts or basil. If you have any food allergies or sensitivities, be sure to read ingredient labels carefully before consuming pesto.
• Heartburn: Garlic and other ingredients in pesto can be acidic and may cause heartburn or stomach upset in some people.
• High sodium: Some store-bought pestos can be high in sodium, so be sure to check the label and choose a low-sodium variety if you're watching your salt intake.

Ways to Incorporate Pesto into Your Diet

Now that you know all about pesto and its health benefits, it's time to start incorporating this delicious sauce into your diet! Here are a few ideas to get you started:

• Use pesto as a pasta sauce: Toss cooked pasta with a few tablespoons of pesto for a quick and easy meal.
• Spread pesto on toast: Use pesto instead of jam or butter on your morning toast for a savory twist.
• Add pesto to scrambled eggs: Whisk a spoonful of pesto into your scrambled eggs for extra flavor and nutrition.
• Make a pesto pizza: Use pesto instead of tomato sauce on your pizza, and top with your favorite veggies and cheese.
• Use pesto as a marinade: Marinate chicken, fish, or beef in pesto before grilling for a flavorful and healthy meal.

Fun Pesto Facts

Here are a few interesting facts about pesto that you may not have known:

• Pesto has been around since ancient Roman times.
• The original pesto recipe did not include pine nuts, which were added later on.
• The proper way to pronounce "pesto" is with a short e sound, like "peh-sto," not with a long e sound as in "pee-sto."
• Pesto is sometimes referred to as "the green gold" of Liguria, the region in Italy where it originated.