Healthy Garden Herb Spread
Jump to RecipeThe Fresh Garden Spread You'll Want to Put on Everything.
There is something incredibly satisfying about walking into your garden, picking handfuls of fresh herbs, and turning them into something that instantly transforms an ordinary meal into something unforgettable.
I spread it on toast, stir it into pasta, mix it into salad dressings, spoon it over roasted vegetables, swirl it into mashed potatoes, toss it with beans, spread it on crackers, or serve it with tofu. Honestly...it's difficult to find something this doesn't make better.
The best part? It comes together in only about 5 minutes and freezes beautifully, so you can enjoy the flavors of summer all year long.
Why These Ingredients Are So Good For You
Basil
Fresh basil contains powerful plant compounds like eugenol and rosmarinic acid that have been studied for their antioxidant and anti-inflammatory properties. It's also a good source of vitamin K, which supports healthy bones and normal blood clotting.
Oregano
Oregano is one of the most antioxidant-rich culinary herbs. It contains compounds such as carvacrol and thymol that have been studied for their antimicrobial and anti-inflammatory properties. Fresh oregano also provides vitamin K and numerous beneficial polyphenols.
Thyme
Thyme contains thymol, a natural compound that has been researched for supporting immune health while offering antioxidant protection. It's also a source of vitamin C, vitamin A, and manganese.
Garlic
Garlic has been celebrated for centuries for its health-supporting properties. When crushed or chopped, it produces allicin, a compound that has been studied for supporting heart health, immune function, and healthy inflammation responses.
Walnuts
Walnuts are one of the richest plant sources of omega-3 fatty acids (ALA). They also provide antioxidants, fiber, protein, copper, and magnesium, making them wonderful for overall wellness.
Pumpkin Seeds
Pumpkin seeds are packed with magnesium, zinc, iron, plant protein, healthy fats, and antioxidants. They help make this spread extra creamy while adding valuable minerals.
Nutritional Yeast
Nutritional yeast adds a delicious cheesy flavor while contributing plant protein, fiber, and several B vitamins. Many fortified brands are also an excellent source of vitamin B12.
Olive Oil
Extra virgin olive oil contains heart-healthy monounsaturated fats and polyphenols that have been widely studied for supporting cardiovascular health and helping reduce oxidative stress.
Lemon
Fresh lemon brightens the flavor while adding vitamin C and natural antioxidants.
Apple Cider Vinegar
Apple cider vinegar adds freshness and balances the richness of the walnuts while contributing natural organic acids that enhance flavor.
Together, these ingredients create a spread that's packed with healthy fats, antioxidants, fiber, vitamins, minerals, and countless beneficial plant compounds.
Healthy Garden Herb Spread
Prep Time: 5 minutes Total Time: 10 min. Yield: Approximately 300 ml (about 1¼ cups)
Ingredients:
- 300 g fresh thyme (leaves only, any variety such as lemon thyme)
- 2 cups loosely packed fresh oregano leaves
- 2 large bunches fresh basil
- 1 cup walnuts
- ¼ cup pumpkin seeds
- ¼ cup nutritional yeast
- 4 tablespoons extra virgin olive oil
- Juice of 1 lemon
- 2 tablespoons apple cider vinegar
- 5 garlic cloves
- ½–1 teaspoon sea salt (to taste)
- ⅛ teaspoon cayenne pepper
Directions:
- Remove the leaves from all herb stems. Discard any thick or woody stems.
- Add the walnuts, pumpkin seeds, and nutritional yeast to a food processor. Pulse until finely chopped.
- Add the fresh herbs a little at a time, pulsing between additions until everything fits into the processor.
- Add the olive oil, lemon juice, apple cider vinegar, garlic, sea salt, and cayenne pepper.
- Blend until a thick, creamy spread forms, scraping down the sides as needed.
- Taste and adjust the salt or lemon juice if desired.
- Enjoy immediately or refrigerate for later.
- Spread it on toast. I served my with cucumber, red cabbage, pickle onion and sesame seeds.
Storage
Store in an airtight container in the refrigerator for up to 1-2 week.
For longer storage, spoon the spread into ice cube trays and freeze. Once frozen, transfer the cubes to a freezer-safe bag. Simply thaw a cube whenever you want a burst of fresh herb flavor in your meals.
My Favorite Ways to Use It
- Spread on sourdough toast
- Stir into warm pasta
- Spoon over roasted potatoes
- Mix into mashed potatoes
- Toss with roasted vegetables
- Add to bean salads
- Stir into quinoa or rice
- Spread inside wraps and sandwiches
- Top grilled tofu or tempeh
- Mix into salad dressings
- Serve with crackers
- Dollop onto soups
- Spread over baked sweet potatoes
It truly elevates almost any meal with fresh garden flavor.
| Nutrient | Amount |
|---|---|
| Calories | 65 |
| Fat | 6 g |
| Saturated Fat | 0.7 g |
| Carbohydrates | 2.5 g |
| Fiber | 1 g |
| Sugars | 0.3 g |
| Protein | 1.5 g |
| Omega-3 (ALA) | ~0.5 g |
| Vitamin K | Excellent source |
| Vitamin C | Good source |
| Magnesium | Good source |
| Zinc | Good source |
| Iron | Small amount |
| Copper | Good source |
| Manganese | Good source |
Frequently Asked Questions
Can I use different herbs?
Absolutely! Parsley, cilantro, all work well. Keep in mind the flavor will be different then my recipe. Feel free to mix and match depending on what's growing in your garden.
Can I make it nut-free?
Yes. Replace the walnuts with extra pumpkin seeds or sunflower seeds.
Can I make it oil-free?
You can substitute the olive oil with a little water for blending. The texture will be lighter, but it will still be delicious.
Can I freeze it?
Yes! Freezing it in ice cube trays is one of my favorite ways to preserve fresh garden herbs for the winter.
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