Main Recipes available on keto and LCHF Sauces and Dressings Pesto sauce made from sunflower and pumpkin seeds.
Pesto sauce made from sunflower and pumpkin seeds.
Ingredients
| Ingredient | Qty, g | |
|---|---|---|
| Olive oil | ||
| Pumpkin seeds | ||
| Sunflower seeds | ||
| Walnuts ? 1 pc ≈ 4.5 g 15 g ≈ 3.3 sheet | ||
| Dill | ||
| Spinach | ||
| Basil | ||
| Garlic ? 1 pc ≈ 5 g 10 g ≈ 2 sheet | ||
| Flaxseed flour | ||
| Product release: | 255 g | |
| Restore to default | ||
| Add a dish to the menu | ||
Cooking time
| 10 min | ||
10 min | ||
|---|---|---|
Macronutrients in 100 g
| Proteins | 5.8 g |
| Fats | 60.9 g |
| Net carbohydrates ?The amount of carbohydrates absorbed in 100 grams. When counting carbohydrates eaten, only pure carbohydrates are taken into account. | 3.7 g |
| Calories | 568 kcal |
| Indexes | |
| Glycemic load ?The lower, the better. | 0.9 |
| Insulin index (II) ?The degree of insulin increase in response to a product compared to glucose, taking into account both carbohydrates and proteins with fats. The lower, the better. | 5.7 |
| Disease Inflammatory Index (DII) ?Reflects how the product affects the level of inflammation in the body. Products with a positive index can enhance inflammatory processes, while those with a negative index can reduce them, helping to improve immunity and reduce the risk of chronic diseases. | -0.37 |
| Antioxidant (ORAC) ?The higher the value, the stronger the antioxidant properties. Listed per 100 grams. It is recommended to consume foods with a total minimum of 5000 ORAC per day. | 3 294 |
Calories per dayGenderGrowth
| Weight loss | Detention | Set |
|---|---|---|
| 58% | 42% | 35% |
| 972 kcal | 1350 kcal | 1620 kcal |
Macronutrient distribution
Ideal: 5% Carbohydrates 20% Proteins 75% Fats | |
| Recommendations (2) | |
| |
Vitamins per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Olive oil: 63% ◦ Sunflower seeds: 32% ◦ Pumpkin seeds: 2% E | 717115371? |
| iWhich products: ◦ Basil: 63% ◦ Spinach: 37% K | 648614186? |
| iWhich products: ◦ Sunflower seeds: 37% ◦ Dill: 29% ◦ Garlic: 14% ◦ Walnuts: 9% ◦ Basil: 6% ◦ Pumpkin seeds: 3% ◦ Spinach: 3% B6 | 27275919? |
| iWhich products: ◦ Sunflower seeds B7 | 22225418? |
| iWhich products: ◦ Sunflower seeds: 68% ◦ Pumpkin seeds: 14% ◦ Walnuts: 9% ◦ Dill: 5% ◦ Garlic: 5% B1 | 18203716? |
| iWhich products: ◦ Sunflower seeds: 81% ◦ Pumpkin seeds: 8% ◦ Walnuts: 4% ◦ Dill: 2% ◦ Basil: 2% ◦ Garlic: 2% B5 | 17172915? |
| iWhich products: ◦ Dill: 48% ◦ Basil: 20% ◦ Spinach: 16% ◦ Garlic: 12% ◦ Pumpkin seeds: 2% C | 121442125 |
| iWhich products: ◦ Dill: 43% ◦ Basil: 30% ◦ Spinach: 26% A | 12152614? |
| iWhich products: ◦ Spinach: 28% ◦ Dill: 21% ◦ Basil: 19% ◦ Sunflower seeds: 15% ◦ Walnuts: 14% ◦ Pumpkin seeds: 2% B9 | 1010217? |
| iWhich products: ◦ Sunflower seeds: 68% ◦ Basil: 9% ◦ Dill: 7% ◦ Walnuts: 6% ◦ Pumpkin seeds: 4% ◦ Spinach: 3% ◦ Garlic: 2% B3 | 89157? |
| iWhich products: ◦ Sunflower seeds: 33% ◦ Dill: 22% ◦ Pumpkin seeds: 11% ◦ Walnuts: 11% ◦ Spinach: 11% ◦ Basil: 11% B2 | 89177? |
Minerals per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Pumpkin seeds: 34% ◦ Dill: 27% ◦ Walnuts: 16% ◦ Basil: 11% ◦ Garlic: 5% ◦ Spinach: 4% ◦ Sunflower seeds: 2% Manganese | 56718564? |
| iWhich products: ◦ Sunflower seeds: 33% ◦ Dill: 15% ◦ Basil: 14% ◦ Pumpkin seeds: 12% ◦ Olive oil: 10% ◦ Walnuts: 7% ◦ Spinach: 6% ◦ Garlic: 3% Iron | 33142610? |
| iWhich products: ◦ Pumpkin seeds: 53% ◦ Sunflower seeds: 23% ◦ Walnuts: 8% ◦ Basil: 7% ◦ Spinach: 4% ◦ Dill: 3% Magnesium | 26348430? |
| iWhich products: ◦ Pumpkin seeds: 70% ◦ Walnuts: 12% ◦ Sunflower seeds: 7% ◦ Basil: 4% ◦ Garlic: 3% ◦ Dill: 2% ◦ Spinach: 2% Phosphorus | 25253525? |
| iWhich products: ◦ Walnuts: 44% ◦ Pumpkin seeds: 32% ◦ Sunflower seeds: 24% Copper | 23234821? |
| iWhich products: ◦ Pumpkin seeds: 40% ◦ Sunflower seeds: 40% ◦ Walnuts: 8% ◦ Basil: 5% ◦ Dill: 3% ◦ Garlic: 3% ◦ Spinach: 2% Zinc | 172438174 |
| iWhich products: ◦ Spinach: 39% ◦ Basil: 39% ◦ Dill: 23% Lutein | 17172917? |
| iWhich products: ◦ Pumpkin seeds: 25% ◦ Sunflower seeds: 25% ◦ Dill: 14% ◦ Basil: 11% ◦ Spinach: 11% ◦ Walnuts: 8% ◦ Garlic: 5% Potassium | 9121411? |
| iWhich products: ◦ Basil: 32% ◦ Dill: 19% ◦ Sunflower seeds: 12% ◦ Garlic: 11% ◦ Spinach: 9% ◦ Walnuts: 9% ◦ Pumpkin seeds: 8% Calcium | 7777? |
| iWhich products: ◦ Sunflower seeds: 41% ◦ Pumpkin seeds: 24% ◦ Walnuts: 15% ◦ Basil: 7% ◦ Spinach: 5% ◦ Dill: 5% ◦ Garlic: 3% Fibers | 711119? |
Lipids per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Olive oil: 97% ◦ Pumpkin seeds: 3% Oleic acid (Omega-9) | 117146209133? |
| iWhich products: ◦ Sunflower seeds: 61% ◦ Walnuts: 21% ◦ Pumpkin seeds: 18% Linoleic acid (Omega-6) | 628715081? |
| iWhich products: ◦ Walnuts: 87% ◦ Basil: 7% ◦ Pumpkin seeds: 2% ◦ Sunflower seeds: 2% ◦ Dill: 2% ◦ Spinach: 2% Alpha-linolenic acid (Omega-3) | 38556743? |
| iWhich products: ◦ Olive oil: 90% ◦ Sunflower seeds: 10% Palmitic acid (Saturated) | 34345234? |
Vegan dishes
Read
Video on the topic
Reviews
on KETO Allowed
Goes well with: Meat dishes, Salads
Inventory: Blender
Difficulty: simple
Max. per day ≈ 541 g ?Из расчета максимум 20 гр углеводов в день
Servings: 4 (1 serving ≈ 64 g)
Digestion time: 3 hour
Complete protein: ✔
Keto, LCHF: Recipes, Rules, Description
Olive oil, Pumpkin seeds, Sunflower seeds, Walnuts, Dill, Spinach, Basil, Garlic
Blend with a blender: 10 min
Keto, LCHF: Recipes, Rules, Description
$$$
In the blender, pour in 120 g of olive oil. Then add pumpkin seeds (25 g) and sunflower seeds (25 g), as well as walnuts (15 g) and fresh herbs such as dill and spinach (30 g).
Turn on the blender and use the pulsing mode to mix all the ingredients well. After that, switch to continuous blending mode to achieve a uniform mass.
Next, add a couple of cloves of garlic and blend again.
After that, add fresh basil (30 g) and blend again.
If you find that the sauce is too thin, you can add a little more nuts to thicken it.
If desired, you can add flax seeds to this version of pesto.
Any remaining questions? Ask chatGPT.:
Ask a question
Add a review
More vegan dishes:More recipes
Watch others sauces and dressings:
We recommend reading:All articles
Share: