It’s that time of year again when little green shoots are emerging along streams and rivers. If you get close enough, you can catch the wonderfully pungent scent of wild garlic, also known as wild bear's garlic or Allium ursinum. This signals that it's the perfect moment to whip up a delightfully vibrant spring pesto recipe!
The plant gets its name from the story that ancient bears in England would emerge from hibernation and feast on it. Wild garlic has been a part of traditional remedies for centuries and boasts numerous active compounds and medicinal properties, making it an ideal antidote to the aches and ailments that often follow a long winter's slumber.
I firmly believe that pesto is a matter of personal preference! While I've provided a recipe below, please use it as a guideline rather than a strict rule! The key is to taste as you go and adapt the recipe accordingly.
Wild garlic pesto on a crusty brown bread slice!
Ingredients:
- 100g wild garlic
- 50g nettle tips
- 1 garlic clove, finely chopped or grated (optional, for an extra punchy pesto!)
- Zest of ½ lemon and a few squeezes of its juice
- 50g toasted pistachios (or nuts of your choosing)
- 50g vegetarian hard cheese, grated
- 150ml extra virgin olive oil
Instructions:
1. Wash the wild garlic leaves and dry them as best as possible (a salad spinner works well for this). Then, roughly chop the leaves into smaller pieces.
2. If using a food processor, blend the wild garlic leaves, cheese, garlic, lemon zest, and nuts until they form a coarse paste. Add a pinch of salt and pepper, and while the processor is running on low speed, pour in almost all of the olive oil. After blending, taste the pesto and adjust the seasoning as necessary. Squeeze in a few drops of fresh lemon juice for a zesty kick.
3. If mixing by hand, start by crushing the nuts and chopped garlic (if using) in a mortar and pestle until finely ground. Then, add the wild garlic leaves and nettle a small handful at a time, continuing to crush the mixture. You'll notice it slowly turning into a thick paste. If it's challenging to mix, you can add some olive oil to help loosen it.
4. Once you have a good mixture of leaves and nuts, add the cheese and olive oil intermittently, mixing until it becomes a thick slurry. Add the lemon zest and juice, give it a final stir, and taste it to ensure it's to your liking.
5. Once thoroughly mixed, carefully transfer the pesto into a clean, airtight jar and pour the remaining olive oil on top to help preserve its freshness. This delicious pesto can be stored in the refrigerator for up to two weeks. Alternatively, you can freeze it in ice cube trays covered with oil to enjoy it well into the summer months.
The science side!
Wild Garlic:
Wild garlic (Allium ursinum) contains various chemical constituents contributing to its medicinal properties. Some of the key compounds found in wild garlic include sulfur-containing compounds such as allicin, diallyl disulfide, and diallyl trisulfide, as well as flavonoids, saponins, and vitamins (including vitamin C) (Stanisavljević et al., 2020). The medicinal benefits of wild garlic are attributed to these chemical constituents. For example, allicin, which is released when wild garlic is crushed or chopped, is known for its antimicrobial and antibacterial properties. It may help fight off infections and support overall immune function.
Additionally, flavonoids in wild garlic possess antioxidant properties, which can help neutralise free radicals and reduce oxidative stress in the body. Saponins are
known for their potential cholesterol-lowering effects and may contribute to cardiovascular health. Furthermore, the vitamin C content in wild garlic provides nutritional support and contributes to its potential immune-boosting properties. These chemical constituents collectively contribute to the medicinal benefits of wild garlic, including its traditional use for supporting immune health and its potential antimicrobial, antioxidant, and cardiovascular benefits (Sobolewska et al., 2013).
Garlic:
Garlic, scientifically known as Allium sativum, contains several important chemical constituents contributing to its medicinal properties. One of the key compounds found in garlic is allicin, which is formed when garlic is crushed or chopped. Allicin is known for its
potent antimicrobial properties and has been the subject of numerous studies, especially regarding its potential health benefits. In addition to allicin, garlic contains other sulfur-containing compounds, including diallyl disulfide, diallyl trisulfide, and ajoene, contributing to its characteristic odour and potential medicinal effects (Rauf et al., 2022). These compounds are believed to have antioxidant, anti-inflammatory, and immune-boosting properties.
Moreover, garlic contains vitamins and minerals such as vitamin C, B6, manganese, and selenium, essential in supporting overall health and immune function. These compounds are believed to provide antimicrobial, antioxidant, and anti-inflammatory effects (El-Saber Batiha et al., 2020). Additionally, garlic has been traditionally used to support cardiovascular health, regulate blood pressure, and promote overall immunity.
Nettle:
Nettles contain a variety of chemical constituents that contribute to their medicinal properties. These include vitamins (such as A, C, and K), minerals (including iron, calcium, and magnesium), flavonoids, phenolic compounds, and histamine (Bayton et al., 2023). The medicinal properties of nettles are attributed to these chemical constituents. For example, the vitamins and minerals contribute to the overall nutritive properties of nettles. The flavonoids and phenolic compounds are known for their antioxidant and anti-inflammatory effects, which may help reduce inflammation and combat oxidative stress in the body. Besides being associated with allergy symptoms, histamine has been used in traditional medicine to support the immune response and as a treatment for allergies (Chevallier, 2023).
Lemon:
Lemons contain a variety of chemical constituents that contribute to their potential medicinal properties. One of the key components of lemons is vitamin C, also known as ascorbic acid, a powerful antioxidant known for its immune-boosting properties. Vitamin C is crucial in supporting the immune system and promoting overall health. In addition to vitamin C, lemons contain flavonoids, such as hesperidin and naringin, which have antioxidant and anti-inflammatory properties (Denkova-Kostova et al., 2020). These compounds are believed to contribute to the potential cardiovascular and anti-cancer benefits associated with consuming
lemons and other citrus fruits. Furthermore, lemons contain citric acid, which is responsible for their characteristic sour taste. Citric acid may have alkalising effects on the body and is often used in natural remedies to support digestive health and to help maintain a healthy pH balance (Veldhuizen et al., 2017).
Pistachios:
Pistachios contain a variety of chemical constituents that contribute to their potential health benefits. They are a good source of healthy fats, including monounsaturated and polyunsaturated fats, known for their role in promoting heart health and reducing the risk of cardiovascular disease. Pistachios also contain fibre, which supports digestive health and may help maintain healthy cholesterol levels. In addition to fats and fibre, pistachios provide essential nutrients such as vitamin B6, thiamine, phosphorus, and potassium, which are essential for overall health and wellbeing (Mateos et al., 2022). These nutrients affect energy metabolism, bone health, and maintaining electrolyte balance. Pistachios also contain antioxidants such as lutein and zeaxanthin, which are beneficial for eye health and may help protect against age-related macular degeneration. The chemical constituents found in pistachios collectively contribute to their potential medicinal benefits, including supporting heart health, aiding digestion and providing essential nutrients (Esmaeili Nadimi et al., 2020).
Extra Virgin Olive Oil:
Olive oil contains a variety of chemical constituents that contribute to its potential health benefits. One of the key components of olive oil is oleic acid, a monounsaturated fatty acid known for its positive impact on cardiovascular health. Oleic acid is believed to help reduce the risk of heart disease by improving cholesterol levels and reducing inflammation.
In addition to oleic acid, olive oil contains antioxidant compounds such as polyphenols, including hydroxytyrosol and oleocanthal, which possess anti-inflammatory properties and may contribute to the oil's potential health benefits (Gorzynik-Debicka et al., 2018). These antioxidants protect the body from oxidative damage and inflammation, potentially reducing the risk of chronic diseases such as cancer and diabetes.
Furthermore, olive oil's vitamin E content provides additional antioxidant benefits and supports skin health. Vitamin E contributes to the oil's stability and helps to protect it from oxidation. The chemical constituents found in olive oil collectively contribute to its potential medicinal benefits, including supporting cardiovascular health, reducing inflammation, providing antioxidant protection, and promoting overall wellbeing (Khaw et al., 2018). As a result, olive oil is considered a key component of the Mediterranean diet and is recognised for its potential role in promoting health and longevity.
I love making pesto and find it to be a methodical and meditative process. This is the perfect recipe to shake off the winter slumber of a grumpy bear! Packed with essential nutrients, wild greens have long been celebrated for their medicinal benefits, enriching your pesto with nature's finest offerings.
Crafting a vibrant pesto using wild garlic, nettles, pistachios, and olive oil transforms a simple dish into a world of possibilities. The great thing about this recipe is that you can customise it to your liking! Don’t like nettles? Leave them out! Want to try dandelion leaves? Go for it!
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