Recipe: Parsley, Lemon & Walnut Pesto

This is a wonderful spread rich in cancer fighting foods. Parsley is rich in plant antioxidants and anti-cancer phytochemicals while walnuts are rich in healthy fats that support normal inflammation function and have shown significant impact on  fighting breast cancer.  Olive oil is rich in polyphenol plant antioxidants including oleocanthal and oleuropein which protect DNA and therefore inhibit cancer development and progression.

Make this tasty fresh pesto to use as a condiment on fresh or roasted vegetables, fish, chicken or on whole grain crackers or toast. It is particularly tasty on oven roasted sweet potato spears.


  • 8 Tablespoons Extra Virgin Olive Oil
  • 2 cups fresh flat leaf parsley
  • 1/4-1/2  teaspoon chopped garlic (one-two cloves depending on your taste for garlic)
  • 1/2 cup raw organic walnuts, toasted
  • grated zest made from peel of one organic lemon
  • 1 tablespoon lemon juice
  • Sea Salt and Fresh Ground pepper according to your taste


  • Walnuts can be toasted by placing them in the oven on a low heat, in a toaster over or in a cast iron pan over a burner. The nuts toast very quickly and require only a few minutes.
  • Place all of the ingredients in a food processor and blend until smooth. If you do not have a food processor you can use a mortar and pestle to grind and blend the ingredients into a smooth spreadable paste.
  • This recipe can be made in large batches, placed in small containers and stored in the freezer


  • Add 1/4 teaspoon Smokey Paprika
  • Use fresh coriander leaves (also known as cilantro) instead of parsley
  • This recipe is gluten free, dairy free and suitable for vegan and vegetarian diets

This recipe is adapted from