Folate-Rich Kale Pesto for a Healthy Pregnancy

Inspired by traditional Italian pesto, this simple and delicious late-summer/early-fall recipe is a nutritional powerhouse for pregnancy. Kale and cashews provide folate—also known as vitamin B9—an essential nutrient that supports red and white blood cell production, amino acid metabolism, cell division, and DNA function. Folate is especially important to help reduce the risk of birth defects.

Pesto can be made in advance and stored in the fridge for up to a week, or frozen in an airtight container for up to six months. I prefer Tuscan kale (also called lacinato or dinosaur kale) for its sweetness and tender leaves, but any variety will work beautifully.

Nutrition Tips for a Healthy Pregnancy

Folate is essential during pregnancy as it helps prevent neural tube defects like spina bifida and supports the baby’s growth and development. It’s especially important before conception and in the first trimester when the neural tube forms. Women should start taking folic acid or eat folate-rich foods at least a month before pregnancy and continue through the first 12 weeks to support healthy development.

This delicious recipe will up your folate intake in the best possible way! From digestive perks to immune protection, kale pesto contains so many pregnancy-essential nutrients:

• Cashews are a great source of healthy fats, protein, and essential minerals like magnesium, zinc, and iron. They promote heart health by reducing bad cholesterol levels and support strong bones thanks to their high magnesium content. Loaded with antioxidants, cashews also help protect the body from damage caused by free radicals, contributing to overall wellness.
• Basil is more than just a flavorful herb; it’s a nutritional heavyweight with anti-inflammatory and antibacterial essential oils. Basil is also rich in antioxidants, vitamins A, K, and C, magnesium, iron, and calcium.
• Olive oil, especially extra virgin olive oil, is rich in monounsaturated fats, which help lower bad cholesterol and reduce the risk of heart disease. Olive oil boasts powerful anti-inflammatory properties and contains antioxidants like vitamin E, which nourishes the skin and shields against oxidative damage.
• Garlic’s medicinal properties stem from compounds like allicin, known for their strong anti-inflammatory, antibacterial, and antiviral effects. Regularly eating garlic can boost the immune system, lower blood pressure, and improve cholesterol, significantly reducing the risk of heart disease.
• Lemons are an excellent source of vitamin C, an antioxidant that supports immunity and healthy skin. The citric acid in lemons also aids digestion and helps prevent kidney stones. Lemons have antibacterial and antiviral properties, making them a great choice for protecting against illness during cold and flu season.
• Spaghetti squash is a low-calorie, nutrient-dense vegetable that can replace traditional pasta in most dishes. High in vitamins A, B, and C, spaghetti squash supports energy production and brain health. It’s also rich in fiber—great for maintaining GI function and steady blood sugar.
• Cherry tomatoes are small but mighty when it comes to health perks. They support skin health, immunity, and overall wellness with vitamins A and C, potassium, and antioxidants like lycopene (linked to a reduced risk of heart disease and cancer).

Spaghetti Squash & Kale Pesto

A wonderful blend of flavor, convenience, and nutrition, this quick and healthy dish makes the perfect weeknight meal. While preparing the pesto, roast the squash and cherry tomatoes in the oven.

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Prep Time 1 hour hr

Cook Time 45 minutes mins

Course Main Course

Cuisine Italian

Servings 4

Calories 467 kcal

Ingredients

  

1x2x3x

• 1 large spaghetti squash
• 12 oz cherry tomatoes, halved
• Cooking oil (avocado, olive, safflower, or canola)

Kale pesto

• 2 cups kale (Tuscan preferred), stems removed
• 2 cups basil
• 1/2 cup raw cashews, toasted on a dry pan
• 2/3 cup extra virgin olive oil
• 1/2 cup grated fresh Parmesan (or 3 tbsp nutritional yeast)
• 1 large garlic clove, peeled
• 1/2 lemon (juice only)
• 1/2 tsp kosher salt
• 1/2 tsp ground black pepper

Instructions

 

• Cut a medium-sized spaghetti squash across the middle (not pole to pole).
• Remove the seeds. While it may seem counterintuitive, cutting the squash sideways is safer and easier and creates longer, spaghetti-like strands.
• Drizzle the squash and cherry tomatoes with oil and sprinkle with a pinch of salt and pepper. Place only the squash (tomatoes are added later), cut side down, on a sheet pan. Roast at 400° for 30 minutes.
• To prepare the pesto, bring a large pot of water to boil. Wilt (soften) the kale in the boiling water for two minutes. Remove kale and drain excess water before placing kale in a food processor or high-powered blender. While this is an extra step, it produces a creamier pesto and vibrant green color.
• Add the remaining pesto ingredients and process or blend until mixture is smooth.
• After roasting the squash for 30 minutes, spread the cherry tomatoes across the pan and cook for 15 minutes more. The squash is ready when you can barely pierce its skin with a fork (there should be a slight resistance). Avoid overcooking the squash to maintain a texture similar to “al dente” pasta.
• Let the squash cool for five minutes. Carefully shred the vegetable into strands using a fork. Place shredded squash back onto the pan with the tomatoes.
• Pour about half (½ cup) of the pesto on the sheet pan over the roasted veggies. Toss to combine, and transfer to a serving dish. Garnish with additional Parmesan, and enjoy!

Notes

Nate’s Tips: Shopping & Substitution

Look for the highest quality food within your means. The ingredients in this recipe are available at just about any grocery store and won’t break the bank. I chose cashews, but walnuts, pine nuts, and almonds are good alternatives. Spinach can also replace the kale. For a heartier meal, swap the spaghetti squash with your favorite whole wheat pasta or gluten-free variety. This dish is endlessly customizable—feel free to get creative with the ingredients you have on hand.

Nutrition

Serving: 4gCalories: 467kcalCarbohydrates: 45.9gProtein: 11gFat: 30gSaturated Fat: 6.5gCholesterol: 10mgSodium: 275mgPotassium: 582mgFiber: 9gSugar: 16gVitamin C: 1mgCalcium: 471mgIron: 9mg

Keyword Healthy Digestion, Healthy Pregnancy, Heart Health, Immune Support, Lower Blood Pressure

Tried this recipe?Let us know how it was!

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