Pesto

Pine nuts, basil, garlic, cheese, and olive oil are the main ingredients of pesto, a popular paste-like sauce. You may include it in some dishes to improve your intake of vitamin E, vitamin K, manganese, and the beneficial monounsaturated fats in olive oil, even though it has a nuttier flavor than mayonnaise. A serving of pesto that is 1/4 cup (61 grams) contains:

• Calories: 260
• Protein: 3 grams
• Fat: 26 grams
• Carbs: 4 grams
• Fiber: 1 gram
• Vitamin K: 98% of the DV
• Vitamin E: 36% of the DV
• Manganese: 17% of the DV
• Riboflavin: 14% of the DV
• Copper: 10% of the DV
• Calcium: 8% of the DV

To add a splash of color and flavor to sandwiches and wraps, use pesto in place of mayo for optimum results. It also works well as a nice topping over sautéed vegetables or in pasta salad.