If you’re in the market for a meal rich in healthy fats, then look no further than this avocado pesto sauce. Its creamy texture and rich, savory flavor make it the perfect topping for some low-carb zucchini noodles or spaghetti squash.
Last night’s Italian dinner looking a little sad? Add some of this refreshing, healthy pesto to brighten it up. And if you’re not dairy-free, you can even top it off with a little parmesan cheese.
Creamy avocado and basil pesto is a great way to add a pop of green to any of your favorite savory dishes.
This avocado pesto is:
The main ingredients this creamy avocado pesto are:
Optional additional ingredients:
- Cherry tomatoes
- Spaghetti squash
- Zucchini noodles
- Parmesan cheese
3 Health Benefits of Avocado Pesto
#1: Promotes Weight Loss
If you’re working on getting that scale to budge, this is the perfect pesto for you.
The fat coming from pine nuts is recognized for its ability to suppress your appetite by affecting your hormonal response.
After you begin eating food, your body releases the satiety hormone cholecystokinin (CCK). One of the main roles of CCK in your body is to send signals from your gut to your brain, letting your brain know that you’ve had enough food and you can stop eating.
MCTs or medium-chain triglycerides are also associated with fat loss.
When rats were fed a diet high in either MCTs or long-chain fatty acids, the MCT group showed decreased body fat along with a higher metabolic rate[*].
And in another study on which would result in more weight loss — olive oil or MCT oil, the MCTs won. The study divided overweight participants into two groups and gave one group olive oil and the other MCTs, as part of a 16-week weight loss program.
The MCT group not only lost more weight, they also had less abdominal fat, which is one of the critical markers for metabolic syndrome[*].
#2: Rich In Monounsaturated Fats
Oleic acid may help lower C-reactive protein (CRP) in your blood, which reduces your risk of cardiovascular disease (CVD).
When a group of around 3,000 people were surveyed on their diet and tested for their CRP levels, the results showed an inverse relationship between intake of oleic acid and the CRP biomarker.
The authors of the study concluded that consumption of oleic acid reduces CRP, and therefore may benefit heart health[*].
Oleic acid may also play a role in cancer prevention. One in vitro study found that oleic acid suppressed gene expression in breast cancer and promoted the death of breast cancer cells[*].
A diet high in monounsaturated fats may also decrease insulin resistance and reduce abdominal fat[*].
#3: Abundance Of Antioxidants
Every day, you come into contact with oxidative stressors like pollution, chemicals, and even physical activity. This is what causes the natural aging process.
But you can slow down this process with adequate antioxidants — compounds that fight oxidative stress in your body.
Lucky for you, this recipe is loaded with antioxidants coming from greens powder, avocado, and basil.
Avocado contains two special antioxidants, lutein and zeaxanthin. These compounds come from phytochemicals called carotenoids, and although you wouldn’t be able to tell in avocados — they actually give fruits and vegetables their orange/yellow color.
Lutein and zeaxanthin have a profound effect on eye health. They work to protect your retina from the blue light emanating from your computer and phone screens and have been shown to prevent age-related macular degeneration[*].
Basil contains an antioxidant called rosmarinic acid, which is particularly good for your brain. Get more basil into your diet to help protect against oxidative damage and cell death[*].
Avocado Pesto Green Sauce
Everyone loves avocados, and for good reason. Rich in healthy fats and low in carbs, they make this pesto sauce extra creamy and nutrient-dense.
Cook up some zucchini noodles and have yourself a low-carb, gluten-free, Italian masterpiece.
Avocado Pesto Green Sauce
Ripe avocado, fresh basil leaves, and olive oil creates the perfect creamy avocado pesto to top your spaghetti squash or zucchini noodles.
- Prep Time: 5 minutes
- Total Time: 5 minutes
- Yield: 10 tablespoons 1x
- Add all ingredients to a high-speed blender.
- Mix on high until completely smooth.
- Adjust salt and pepper to taste. If the mixture is too thick, add 1-2 tablespoons of water to thin it out.
- Serving Size: 1 tablespoon
- Calories: 73
- Fat: 7g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 0g
Keywords: avocado pesto