SAM'S WINTER PESTO -> Featuring immune boosters!

Updated: Apr 5

Garnish meals with a zing and antioxidant punch.

The ingredients in this pesto are known to be beneficial for our immune system, digestion and more!

Especially in the winter we can use all the little tricks.

How do you keep your body strong to ward off illness?

I'll put it among the classics like drinking lots of warm fluids, catching up on sleep and taking vitamin D. When all I am craving is a big bowl of buttery pasta and all the loaves of bread, you will hear me saying:

"Pesto please!"


  • Food processor (my choice), but you can also make this recipe with a blender or immersion blender (however it takes more time and care for safety)

  • Knife, spatula and spoon

  • Cutting board and bowl

  • Measuring cup


  • 1 bunch Parsley, about 2.5-3 cups- this recipe also tastes good with cilantro and bits of dill. In the summer I make a similar recipe with fresh mint.

  • 1 cup Hemp hearts

  • 1/4 cup Fresh lemon juice + unpasteurized apple cider vinegar- use mostly lemon juice and add about 2 tbsp of ACV to make a total of 1/4 cup liquid.

  • 1/3 cup cold pressed olive oil

  • Sea salt and fresh cracked pepper to taste

  • 3 cloves Garlic- minced finely or pressed through a garlic press to release oils and juices

  • 2 inch piece of fresh Ginger- I used about the size of my thumb and minced it to release the juices

  • 1 tsp turmeric- I used dried. If you use fresh, match equal parts of ginger and turmeric

  • 1 tbsp dijon mustard

  • 1 tbsp tamari- soy sauce works too.

Have you tried tamari? It's naturally fermented and bought unpasteurized. The active bacteria benefits our digestion and helps us gain more nutrients from our food. It's delicious, a simple adjustment to make in the kitchen to boost our health!

"Lol, would you like some egg with that pesto???"


  • Chop parsley and evenly disperse it in your food processor. If you are using a blender this will help to keep things smooth.

  • Add hemp hearts.

  • Mince garlic and ginger, or juice them through a garlic press. Add them to the mix.

  • Add 2 tbsp of unpasteurized apple cider vinegar to a measuring cup. Cut 1-2 lemons and juice them into the measuring cup to reach 1/4 cup of liquid. Add this to the pesto mix. Shave off a couple little pieces of the lemon ride and add this into the mix, this adds both deep flavour and nutritional benefit.

  • Measure olive oil and pour it in.

  • Add sea salt and fresh cracked pepper. You can adjust this after your first blend. So to start off just evenly sprinkle based off the way you usually season your food.

  • Do your first blend. This will combine the ingredients and disperse the flavour.

  • Add dijon, tamari and turmeric.

  • Blend and taste. Adjust seasoning if needed.

  • Fry an egg to have your very first bite!

  • Store in glass to keep fresh. I split the recipe into 3 small glass jars and freeze for future use.

Nutritional benefits / why I chose these ingredients:

  • Ginger- antimicrobial, meaning it kills bacteria. Great for when you feel a little sickness coming along!

  • Garlic- contains sulphur compounds that fuel our body's natural detoxification pathways.

  • Parsley- contains chlorophyll, that dark green colour we learned deodorizes, cleans and nourishes our body.

  • Hemp hearts- a plant considered to be 'high in protein'. Where I see the benefit: we can eat it raw and gain essential amino acids, minerals and omega fatty acids without the fear of heat damage.

  • Olive oil- a renown healthy and stable monounsaturated fat accessible to us at most stores. Not sure how to find the healthiest bottle of olive oil? Check out this blog post here.

  • Apple cider vinegar (ACV)- remember to buy unpasteurized! We were taught "an apple a day will keep the doctor away". ACV is a concentrated source of both nutrients and living enzymes from fresh apples.

  • Fresh lemon- contains vitamin C and acids to help balance stomach digestion.

  • Dijon mustard- used for it's zingy taste and ability to stimulate digestive juices. Mustard is made from the seed of the mustard plant. It contains omega essential fatty acids. Benefit to making mustard spreads at home: will also have active enzymes and bacteria.

  • Tamari- similar to soy sauce, but made without wheat (so friendly for the gluten-free folks). It is fermented and bought unpasteurized. Started in Japan, tamari is used to enhance flavour, digestion and boost protein content in meals.

  • Turmeric root- one of the most popular anti-inflammatory foods. The active constituent "curcumin" is extracted from the root and added to natural health products for joint and muscle pain.

  • Fresh cracked pepper- contains piperine a compound researched for it's teamwork with curcumin in turmeric (mentioned above). When eaten together turmeric and fresh cracked pepper have the most potent analgesic effect.

  • Sea salt- contains vital vitamins and minerals from the sea and primal sea, depending on where it is extracted. Sea salt is a delicious addition to our meals to add nutrients that are leached from both our soil and missing from our ecosystem living away from the coast. To learn how to select the healthiest types of salt, check out this blog post here.