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‍March '26, Issue 3

‍Dear Visitor,

Have you ever bought a bunch of fresh herbs with good intentions, only to find them wilting in the fridge a few days later?

Rather than letting them go to waste, there is a very simple solution: turn them into a quick pesto.

I recently had a bunch of basil that needed using, so I blended it into a slightly different version of pesto using ingredients I had at home. The result was so delicious that I thought I’d share it with you.

What I love about pesto is that it can instantly transform a very simple meal into something nourishing and deeply satisfying.

The "Cheesy" Secret That's Better Than Cheese

Instead of adding Parmesan, I used nutritional yeast. If you haven't tried it before, it has a naturally savoury, slightly cheesy flavour that works beautifully in dishes like pesto.

It doesn't just add flavour, either. Here are a few interesting tidbits about nutritional yeast:

• Good source of complete protein — contains all essential amino acids which is unusual for a plant food
• Naturally contains B vitamins — B1, B2, B3, B6, and folate — though in lower amounts than enriched versions
• Contains beta-glucans — a type of fibre that supports immune function and gut health
• Rich in zinc and selenium — both critical for good thyroid function
  
• Naturally free from dairy, gluten, and sugar

This ingredient gives pesto the rich depth you would normally get from cheese, while keeping it lighter and naturally dairy-free.

‍An Easy Meal Idea

Yesterday I served this pesto with:

• reheated spelt pasta
• stir-fried green leafy vegetables (leek, Bok Choy, and spinach)

The pesto adds healthy fats, some plant protein, and plenty of flavour, which helps turn a simple bowl of pasta and greens into a much more satisfying meal.

‍Why This Combination Works

When we combine carbs (like pasta) with healthy fats, fibre, and protein, it helps keep blood sugar levels steadier and prevents the energy dips that often lead to snacking later on.

This is the principle behind what I often call my “magic formula”:

                           fibre-rich carbs + protein + beneficial oils

Pesto is actually a very easy way to add those beneficial oils, some protein, and other nutrients to a meal.

‍Preparing Ahead — Cooking Tips

If your energy tends to fluctuate during the day, it can help to prepare a few things in advance. 

For example, you could make the pesto when you have a little more energy and cook some pasta at the same time as preparing breakfast. Once it’s cooked, simply store it in the fridge. Later, you only need to reheat the pasta, add some vegetables and a spoonful of pesto at the end (to preserve the beneficial oils), and your meal is ready within minutes.

Reheating pasta is actually a smart choice. When pasta is cooked, cooled, and then reheated, the starch is turned into resistant starch which can:

• help keep your blood sugar steadier
• make meals more filling
• feed your beneficial gut bacteria

Herbs Or Leafy Greens Going To Waste?

If you have fresh herbs or leafy greens sitting in the fridge starting to wilt, try turning them into a quick pesto rather than throwing them away.

It works just as well with:

• parsley
• coriander
• rocket
• or a mixture of herbs or leafy greens

How to use

You can keep pesto in the fridge for several days and use it to add flavour to a stir-fry, roast vegetables, pasta, scrambled eggs, or have it on toast as a healthy spread.

Two Ways To Take This Further

1. Download my free eBook - 'The Grief-Friendly Pantry'

Get 10 versatile recipes (including more pesto variations), a pantry staples shopping list, and ingredient swap tips for when cooking feels hard.

👉 Download it here.

2. Join me for a free workshop - 'Food for Thought and Healing: The Gut-Grief Connection'

📅 Wednesday 25 March · 7:00–8:00pm GMT · Online

If you'd like to explore how food and daily habits can support you through grief, do join me for my free interactive workshop 'Food for Thought and Healing: The Gut-Grief Connection'.

👉 Register here

Only 7 places remaining — I'd love for you to be one of them.

Much love,

Sabine

‍Sabine Horner
77 Millfield Lane
York YO10 3AW
United Kingdom

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