Nutrition tips and Basil Avocado Pesto Sauce Recipe

April 09, 2018

Nutrition tips and Basil Avocado Pesto Sauce Recipe

     Each week I will share a healthy recipe and nutrition tip to accompany it. This week we will make chicken more interesting by getting saucy with basil.  FYI, this recipe can be found in my recipe book.

      A mildly crazy but veritably intelligent woman said, "Strong is a mindset more than a physical attribute.  Having abs or looking lean is 30% time spent in the gym, 70% eating healthy but its 100% commitment, dedication and self discipline."  That woman is me, and that quote is on the back of my recipe book. 

      The self discipline is the part I find most people struggle with.  I am a jack of all trades and master of myself.  This art form is a practice that takes time to learn and master.  It takes the average person 3 weeks of consistency to create a habit.  So use this guide to breaking bad habits and forming new ones.   For example, I have a questionable relationship with lays bbq potato chips.  I know this forbidden romance will set back my body fat goal.  To prevent myself from relapsing to this borderline addiction I simply do not buy the titillating, tasty snack chip that is perfectly seasoned with savory bbq sauce and obviously created by the devil himself.   My thoughts are... if its not in my house then I cant eat it and if its not in sight, its not in my mind.  

      So my nutrition tip this week is pick a weakness or bad habit that sets you back from the bigger goal.   Then craft a plan to break the habit.  Stick to the devised plan you created for 3 weeks and be consistent.  Every month pick a new healthy habit to adopt or bad habit to break.  These baby steps will eventually lead you to the bigger picture resulting in a healthy eating lifestyle, which is the ultimate goal.

Now lets get saucy!

Pillage and plunder for these specific items:

  • 2 1/2 cups fresh basil leaves
  • 1/4c toasted nuts (not your husbands) I like to use almonds
  • 1 T minced garlic
  • 1/2 t sea salt
  • 1T lemon juice
  • 1 ripe avocado
  • 1/4c extra virgin olive oil
  • If you like it hot add red pepper flakes


    First- Blend all ingredients in a food processor except the avocado and oil. 

    Next- Add in the avocado and lightly pulse. 

    Last- Pour in the oil while blending until you get a smooth mixture.

    Refrigerate in a sealed container until ready to serve. 

    I like to serve this over grilled chicken and lentil penne pasta.  Artichokes and roasted red pepper are a great addition too.  If you make the recipe please take a picture and tag us in it! 

    If you need help with fitness, nutrition or supplements please email me for a free consult.  



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