Superfoods are a special category of foods found in nature. By definition they are calorie sparse and nutrient dense meaning they pack a lot of punch for their weight as far as goodness goes. A healthy diet incorporating a variety of so-called 'superfoods' will help you maintain your weight, fight disease, and live longer. <br /> <br /> <br />http://www.youtube.com/watch?v=bX_zXPKdW_Q <br /> <br />Today we're going to show you how to make a mouth-watering kale pesto! <br /> <br />INGREDIENTS: <br />1 and 1/2 cups packed basil, washed and dried <br />1 and 1/2 cups packed baby kale, washed and dried <br />1/4 cup walnuts, lightly toasted <br />1/2 cup pine nuts, lightly toasted <br />4 large cloves garlic <br />1/4 teaspoon sea salt (or more to taste) <br />1/4 teaspoon black pepper <br />1/4 cup grated pecorino romano cheese <br />1/2 - 3/4 cup extra-virgin olive oil <br /> <br />TOOLS: <br />Food processor <br />Cheese grater <br />Measuring spoons/cups <br />Saute pan (for toasting nuts) <br /> <br />PREP: <br />1. Wash and dry greens. <br />2. Toast nuts. <br />3. Peel garlic. <br />4. Grate cheese. <br /> <br />INSTRUCTIONS: <br />1. In the bowl of a food processor, combine the basil, kale, walnuts, pine nuts, garlic, cheese, pepper and sea salt. <br />2. Pulse to combine. <br />3. Add the olive oil and process until smooth, or desired consistency. If it's too thick, add more oil. If it's too thin, add more cheese. <br /> <br />NOTES <br />1. Pine nuts burn easily. Toast them in a pan over medium-low heat. Stir them constantly. You want them a light golden brown. <br />2. Walnuts take longer than pesto. Toast the two separately. <br /> <br />ABOUT SUPERFOODS: <br /> <br />This weekly show spotlights super healthy foods and shows viewers how to incorporate them into their everyday diets. Get the skinny on everything from kale to pomegranates, learn delicious and easy recipes, and pick up tricks on how to add these super foods into the dishes you already love. <br /> <br /> <br />Check out more TV goodness on Cib24.com. Be sure to LIKE US on Facebook and FOLLOW US on Twitter.follow us on: <br /> <br />http://www.facebook.com/Cib24 <br />http://www.youtube.com/cib24online <br />http://twitter.com/cib24tv
