Wednesday, March 23, 2016

WELLNESS WEDNESDAYS: Savor the Flavor of Parsley

"Health is not a condition of matter, but of Mind."  
                                                             --Mary Baker Eddy

With the obesity epidemic all around us and threatening the lives - and health - of America's children, it is the simple steps to healthier eating that make each meal a delight.  

The fresh organic parsley in my refrigerator will soon be made into a delicious parsley pesto.  Pesto is a key ingredient that enhances the flavor of several of my favorite meals:  (1) served on gluten-free Portobello mushroom ravioli (with a green salad made with local greens from my favorite farmers) and (2) my favorite grilled sandwich EVER made with extra sharp Vermont cheddar cheese, a slice of organic heirloom tomato, a sprinkle of pink Himalayan sea salt, and pesto on sprouted whole grain bread.  

Parsley has so many incredible health benefits, yet many people believe think it is “just a garnish” to make the plate pretty.  Let’s banish that myth! 

Some of parsley's health benefits:
  • Vitamins K
  • Vitamin C
  • Vitamin A
  • Folate (folic acid)
  • Iron
  • Copper
  • Magnesium
  • Potassium
According to The World’s Healthiest Foods (, “The flavonoids in parsley-especially luteolin-have been shown to function as antioxidants that combine with highly reactive oxygen-containing molecules (called oxygen radicals) and help prevent oxygen-based damage to cells.  In addition, extracts have been used in animal studies to help increase the antioxidants capacity of the blood.”  

A half cup of parsley contains about 11 calories – good for the waistline! Parsley pesto is easy to make.  Here’s my recipe: 


  • 2 cups fresh organic parsley (use curly or Italian)
  • ½ cup walnuts (to enhance the flavor, lightly toast them in a dry pan)
  • ½ cup freshly grated Parmesan-Reggiano cheese
  • ½ teaspoon pink Himalayan sea salt
  • 2 garlic cloves, minced
  • 1 teaspoon fresh lemon juice
  • ½ cup (or so) of extra virgin olive oil


Place all ingredients except olive oil in a food processor and process until well mixed.   Then drizzle the olive oil down the tube until you get the consistency you want.  

Note:  If not using pesto immediately, then store in a container and pour a thin layer of olive oil on top.  Cover and refrigerate.  Use within a week. 

Savor the flavor of parsley.  It's oh, so good!

In gratitude,

Nancy Heinrich

Founder, Growing Healthy Kids, Inc.