One of my favorite healthy fats is extra-virgin olive oil. Olive oil contains omega-3 fatty acids, but is primarily a monosaturated fat. Diets high in monosaturated fats are associated with lower LDL, lower triglycerides and higher HDL. High quality, extra virgin olive oil is loaded with antioxidants and has anti-inflammatory and anti-cancer properties.

Pestos, using herbs from the garden, are one of my favorite vehicles for enjoying olive oil. Herbs, like basil and mint, contain an abundance of polyphenols, plant compounds with significant anti-inflammatory and antioxidant effects. My pestos, by the way, are both dairy-free and nut-free; the combination of olive oil + herbs + allium (scallions and garlic) makes this pesto a potent anti-inflammatory food.

Experts disagree—and you may with me!—on whether cooking with olive oil is “healthy”. Personally, I do NOT cook with olive oil. I only use olive oil RAW…in pestos, vinaigrettes or drizzling over food after it has been cooked—to maximize my nutritional bang for the buck.

Olive oil contains omega-3 fatty acids, but is primarily a monosaturated fat. Diets high in monosaturated fats are associated with lower LDL, lower triglycerides and higher HDL. High quality, extra virgin olive oil is loaded with antioxidants and has anti-inflammatory and anti-cancer properties.

If the price of a bottle of olive oil seems too good to be true (less than, say, $10), trust your instincts! You get what you pay for… Unfortunately, olive oil fraud is rampant. Up to 70% of olive oil sold, worldwide, is watered down with cheap, inflammation-causing oils, like soybean, canola or sunflower oil.

What I look for when buying high quality olive oil:

• Is it extra-virgin? (This is the only kind I buy.)
• Is it cold-pressed, ideally, “first cold press”?
• Is there a seal from the International Olive Oil Council?
• Is the olive oil in a dark glass bottle (this prevents oxidation)?
• Is there a harvest date listed?
• Is there a Non-GMO Verified seal?
• Is there a seal certifying that it’s “extra virgin”?

Basil-Mint Pesto

3 packed cups organic basil leaves
2-1/2 cups mint leaves
1 cup scallions, thinly sliced rounds
4 medium-sized garlic cloves
Juice of 1 large organic lemon (apx. 1/4 cup)
1 teaspoon Celtic sea salt, plus a pinch or two, to taste
3/4 cup high-quality extra-virgin olive oil

Place all ingredients in a food processor and pulse until creamy.

Enjoy!

Genovese basil is the Italian variety with which we’re most familiar, and it is a rich source of antioxidants, magnesium and vitamins. There are, however, 35 varieties of basil, but it is holy basil, or tulsi, a.k.a. ocimum sanctum L that has received the most scientific attention.

Herbs, including basil, are often overlooked as a source of green food nutrition.

Basil, specifically, tulsi, has been used as a medicinal herb in India for thousands of years. In traditional Ayurvedic medicine, tulsi—in the form of teas, tonics and ointments—has been used to treat colds, coughs and the flu. It has been used to cleanse toxins from the respiratory tract and to alleviate digestive issues, such as flatulence and bloating.

Studies also show that holy basil can help boost mood.

Tulsi has anti-inflammatory, anti-stress and anti-depression effects. A powerful adaptogen—an herbal treatment that helps the body adapt to stress and become more stress-resilient—tulsi is commonly available as a tea or capsule supplement. Studies have shown tulsi to help alleviate physical stress and metabolic stress (for example, reduce blood glucose levels, improve blood pressure and reduce diabetic symptoms), as well as mental stress, especially anxiety and depression. Regular consumption of tulsi can have a calming effect on the body, as well as promote focus and clarity.  Tulsi has a distinctly sharp sweet-spicy flavor, hinting at clove, licorice and mint (it is a  member of the mint family).

Containing anti-bacterial, anti-viral and anti-fungal properties, tulsi also helps protect against infections, which is likely why basil extract is included in homemade and more natural plant-based brands of household cleaners and dental care products.

Basil pesto is delicious any way you choose to use it, whether tossed with zoodles (zucchini noodles), spooned over a tomato salad, on a burger or generously drizzled over grilled fish or vegetables.

One essential kitchen appliance for making pesto is a food processor. Even if you don’t consider yourself a “cook”, consider investing in a large (11-cup or 14-cup) food processor. If you’re busy and unable (or not willing) to spend a lot of time in the kitchen, a food processor is a worthwhile splurge, especialy if you want to prepare real food “no cook” meals at home. A food processor saves you hours of painstaking chopping, slicing, grinding or pureeing. Anything that I need to mince or chop, like onion, carrots, peppers, I toss into the food processor. You can easily blend ingredients for a raw or cooked soup or whip up a bean dip in no time.

I’ve used my food processor to make countless seasonal pestos. My version of pesto is hypoallergenic, containing no dairy (as in no parmesan or romano cheese) and no nuts (like pine nuts or walnuts). The star ingredient is the basil, itself.
 

Holy Basil Pesto

This recipe calls for holy basil, but any variety of basil will work. I’ve even combined several varieties, like Genovese basil, lemon basil and African basil, into one pesto. Taste as you go along. You may need more—or less—garlic, sea salt or olive oil, depending on how large your bunches of basil are and your personal preference for a thicker or thinner pesto.

3 medium bunches of basil, leaves only (discard thick or woody stems)
2-3 large garlic cloves (or 4-6 small cloves)
Juice of 1 large organic lemon
1 teaspoon Celtic sea salt
1/2 to 3/4 cup quality extra-virgin olive oil

Place basil leaves, garlic cloves, lemon juice and Celtic sea salt in the bowl of food processor. Pulse ingredients together, slowly drizzling in the olive oil (stop 2 or 3 times to scrape down the bowl). Continue processing all the ingredients until smooth and well blended. Use immediately.

If made in advance, store in a glass jar with a tightly fitting lid and refrigerate.

Because I have hypothyroidism and NCGS (Non-Celiac Gluten Sensitivity), I don’t eat wheat or other gluten-containing grains. It’s not a hardship though! I find zoodles more satisfying than traditional wheat pasta. They’re a guilt-free way of “carb-loading” (1-1/2 cups raw zucchini has just 5 grams carbs), especially in warmer weather when the body naturally craves lighter, easy-to-digest, high-water foods.

Any way that you can eat more zucchini—or get your kids to eat more of it— is a win-win for your health.  Zucchini is loaded with antioxidants and vitamin C; high in energizing B vitamins; and high in potassium, a heart-healthy mineral and electrolyte that is easily depleted during vigorous exercise in hot weather. Zucchini is also an excellent anti-inflammatory food that can help with digestive issues, from IBS to leaky gut.  One study also found that the polyphenols in zucchini peel may have beneficial effects on thyroid and adrenal function. Last, but not least, zucchini is a belly-flattening food that helps promote weight loss: it’s high in water (so, filling), low in calories and low in starch carbohydrates.  Unfortunately, zucchini and yellow squash are genetically modified.  Since current U.S. policy does not require labeling for GMO-containing foods, be mindful of buying organic, non-GMO zucchini or yellow crookneck squash.

Amazing health benefits aside, I eat zoodles because they’re simply delicious… They’re also incredibly versatile. You can eat them raw or cooked (I prefer my zoodles lightly cooked, to a toothsome al dente). During the summer, I love pairing zoodles with a fresh homemade basil pesto or an arugula pesto (see recipes below).  When it’s cooler, I prefer topping with a more substantial spiced ground lamb ragu or a grass-fed ground beef and vegetable sauce.  You can also toss zoodles with a raw cashew “cheese” sauce.

To make zoodles, you will need to invest in one inexpensive tool, a spiralizer (see photo). On one side, you insert your choice of blade for desired thickness of your zoodles.  To create the zoodles, you “stake” the zucchini into a metal holder on one end, then, secure the zucchini with a multi-pronged clamp on the other end.  As you turn the hand-crank, ribbons of noodle will cascade down on the other side.  Making zoodles with a spiralizer is fun—and a great way to get kids involved in the kitchen (and eating more vegetables!).
 

Zoodles with Arugula Pesto or Basil Pesto
Serves 4

For the Zoodles:
3 pounds of organic zucchini and/or yellow squash, well washed, ends trimmed
2 tablespoons unrefined or virgin coconut oil
1/4 cup water, if needed

Spiralize the zucchini and / or yellow squash.  Place in a large bowl to hold.
Eat zoodles raw, if you wish.

To cook zoodles: In a Dutch oven, or a large, heavy-bottomed pot with a lid (preferably stainless steel or ceramic cast-iron; not non-stick), heat coconut oil over medium-high flame.  Flick a drop of water into the pot.  When it sizzles (the coconut oil should not be smoking), add the zoodles.

Stir well, making sure all the zoodles are well-coated with the coconut oil, about 1-2 minutes.  If zoodles start sticking to the pot, add a little water.  Reduce heat to low, cover, and let cook for 1-2 minutes, or until al dente.  Do not overcook!  Remove from heat immediately (and remove lid).  Serve with arugula pesto, basil pesto or tomato-meat sauce.
 

Arugula Pesto

6 cups organic baby arugula
1 large garlic clove (or 2 medium)
Juice of 1 lemon
1 teaspoon Celtic sea salt
1/4 cup quality extra-virgin olive oil

To make pesto:  Place all the ingredients in a food processor.  Pulse until smooth and creamy.  Season to taste (you may want to add a little more garlic or Celtic sea salt).
 

Basil pesto

9 cups basil leaves
1/4 cup organic lemon juice
1 teaspoon Celtic sea salt
4 to 6 cloves garlic
*Start with 4 cloves of garlic and taste as you go.
3/4 cup extra virgin olive oil

To make pesto:  Place all the ingredients in a food processor.  Pulse until smooth and creamy.  Season to taste; you may want to add a little more garlic or Celtic sea salt.