Looking to go extra plant-based this month? Then make walnuts the star of your plate! With their cache of plant protein, good fat, fiber, and magnesium*, walnuts are the proper addition to your wholesome consuming habits. In truth, analysis hyperlinks walnuts with potential well being advantages to your coronary heart, mind, and past! And prepare for versatility—there are such a lot of scrumptious methods to cook dinner with this mighty nut. What are you ready for? Learn extra concerning the vitamin energy of walnuts, and dig in with these 5 Walnut Cooking Tips!
*1oz of walnuts incorporates 2.5g omega-3 ALA, 4g protein, 2g fiber, 45mg magnesium. Learn extra about walnut vitamin right here.
Nutrition
Walnuts are crammed with vitamins which are essential for plant-based diets, together with protein, nutritional vitamins, minerals, fiber, phytochemicals (plant compounds with antioxidant and anti inflammatory actions), and good fat. In addition to containing magnesium, phosphorus, copper and manganese, walnuts have one thing distinctive amongst nuts—they’re the one nut that’s considerably excessive in omega-3 ALA fatty acids, that are important to numerous physique processes. This is why analysis hyperlinks them with so many optimistic potential outcomes, resembling coronary heart well being, wholesome ageing and mind well being, intestine well being, reproductive well being, and longevity.
A nutrient-dense meals, walnuts are an excellent simple addition to a plant-based food plan. A one-ounce serving—that’s one small handful, which is about 12-14 halves, or 1 / 4 cup—of walnuts delivers 4 grams of protein, 2 grams of dietary fiber, and a pair of.5 grams of omega-3 ALA. Just a little bit goes a good distance! Add in walnuts’ versatility and it goes even additional. When floor, walnuts have a meat-like texture, making them good in plant-based burgers, “meatballs,” pasta sauces, and taco fillings, or use them as a flavorful, nutrient-dense breading to your favourite dishes. Walnuts are additionally simply whirred into creamy nut butter or blended right into a sauce, milked, added to morning oats, breakfast bowls, and smoothies, as a garnish on salads and different dishes to decorate up the plate, or straight up as a snack on their very own or in a enjoyable path combine. Making walnuts the star of the plant-powered plate will be so simple as a stupendous topping or of entirety to any dish or as artistic and adventurous as your creativeness—or faucet into the numerous must-try intelligent and scrumptious walnut recipes obtainable!
Keep ‘em Cool
Walnuts retailer greatest within the fridge or freezer. Stash unopened packages instantly within the fridge—or freezer in case you plan to retailer them for a month or longer. Once opened, seal walnuts in an hermetic container to take care of their contemporary walnut style. Fresh walnuts have a mildly nutty and subtly candy taste, with a clean, creamy texture. Exposure to heat temperatures for lengthy intervals might trigger walnuts to go rancid as a result of warmth adjustments the construction of these good-for-you fat, which creates that barely “off” odor and style.
A staple in my fridge, walnut halves are my go-to buy as a result of they offer me essentially the most choices for versatility. I can simply chop the halves, or grind them within the blender or meals processor right into a crumb, meal, or flour—no matter coarseness I want. For comfort and time-saving, walnuts are additionally obtainable in items and varied grinds. Seal and retailer them the identical as complete or halved walnuts, however they received’t possible keep as contemporary and flavorful for as lengthy a time as while you chop them your self, simply earlier than use.
5 Top Walnut Cooking Tips
1. Top It! Walnuts are the proper go-to topper for thus many dishes from salads, porridges, and in a single day oats to casseroles and desserts. They ship crunch, taste, they usually make a beautiful garnish. The better part? Toss ‘em on final minute, halves or chopped—and accomplished!
2. Bread ‘em. Ground walnuts are a extra flavorful and nutritious coating than plain bread crumbs. Season as you’d your favourite breading and coat sliced eggplant, zucchini, broccoli—like my Vegan Broccoli Walnut Au Gratin, or plant protein, like tofu and tempeh. Bake or sauté with a contact of olive oil and garnish with herbs as a simple aspect dish or serve on prime of pasta or potatoes.
3. Get Saucy. Ground or coarsely chopped walnuts kick up sauces and dressings with a texture that may be satisfying, substantial, and creamy, or contemporary and lightweight. Try them in basic sauce dishes, resembling my Vegan Bolognese with Lentils and Walnuts recipe and Butternut Squash Lasagna with Sage Walnut Sauce. Or whisk them right into a salad, like on this Quinoa Waldorf Salad with Walnut Vinaigrette.
4. Get Your Burger On. Walnuts might help make the proper veggie burger. With a texture that’s hearty and meaty, particularly when mixed with complete grains, beans, and lentils, walnuts are certain to be a staple in your grasp burger recipes.
5. Butter Them Up. Walnut butter is an excellent unfold on fruit, sandwiches, and crackers. It’s additionally tremendous simple to mix at house within the meals processor to maintain available for a supply of fine fat in baking in addition to a creamy, scrumptious addition to sauces and vinaigrettes.
Written by Sharon Palmer, MSFS, RDN
Sponsored by California Walnuts