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21 Apr 2024, Edition - 3204, Sunday

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5 Easy Ways to Incorporate California Walnuts in Your Daily Diet

Covai Post Network


Consuming a wholesome meal rich in essential nutrients is critical to staying energized throughout the day. While eating healthy may not sound exciting to many, incorporating ingredients like walnuts can help in uplifting the flavour and texture of any dish instantly! A dynamic and versatile nut like no other, walnuts add the goodness of nutrition and crunch to your favourite recipes. Integrating them in breakfast, lunch and dinner is a simple and convenient way to add beneficial nutrients like omega-3, fiber, antioxidants and protein into your daily lifestyle. Also, a great snacking option, here are five easy ways to add them in your daily diet:


Power Bowl Topper


Power Bowl Topper

A hot-new food trend, power bowls are one-pot meals that are not only easy to prepare but are also nutritionally dense! Adding toasted walnuts to these offers just the right amount of flavour and crunch alongside grains, veggies and leafy greens.


Salmon, Walnut and Avocado Grain Bowls


Chipotle Lime Vinaigrette

1/4 cup extra virgin olive oil; 3 tablespoons lime juice; 1 teaspoon sugar; 3/4 teaspoon chipotle chilli powder; 1/2 teaspoon garlic salt; 1/8 teaspoon black pepper


Salmon Bowl

450 g salmon fillets; 4 cups kale; chopped and lightly packed; 2 1/2 cups cooked brown rice; 1 cup California walnuts, toasted and coarsely chopped (plus more for garnish); 1 1/3 cups cooked black beans; 3/4 cup red or green bell pepper, sliced; 1 large avocado, peeled, pitted and cubed; 2 large green onions, sliced; 1/4 cup fresh cilantro leaves, roughly chopped



Whisk together all vinaigrette ingredients in a small bowl. Then cover and refrigerate until ready to serve.  Cook salmon on a well-oiled grill over medium-high heat for 3 to 4 minutes on each side. Remove from grill and remove skin. Let it cool, then cut into 1/2 inch pieces. Mix kale and brown rice together in a large bowl and toss with vinaigrette. Place equal amounts on one side of 4 large salad bowls. Place equal amounts of walnuts, salmon, black beans, bell pepper, avocado and green onion on the other side of the bowl. Garnish with cilantro and walnuts.


Aioli & Pesto

Toss walnuts into a food processor with arugula or basil and olive oil or mayo for a quick walnut aioli or pesto. The spreads are a perfect flavour booster for wraps, pastas, sandwiches, or as a dip.


Pappardelle with California Walnut Pesto


3 1/2 cups California walnuts, toasted; 4 cups Italian parsley leaves, packed; 2 cups parmesan cheese, freshly grated (some extra for garnishing); 4 garlic cloves; 1 1/2 cups extra virgin olive oil, salt and pepper to taste; 2 kg pappardelle pasta, fresh; 1 1/2 cups California walnuts, toasted and chopped



Place half of the walnuts, parsley, cheese and garlic in a food processor; process until finely chopped. With motor running, slowly pour in half of the oil; purée until smooth. Transfer to bowl and repeat with remaining ingredients, making a total of 2 batches. Season with salt and pepper; set aside. (Makes approximately 4 cups of pesto). Cook pasta in boiling salted water until al dente for about 3 to 4 minutes. Drain, reserving some of the cooking water. For each serving, toss 2 cups cooked pasta with ¼ cup Walnut Pesto adding some of the reserved cooking water as required thinning the pesto; tossing well to coat evenly. Transfer to warm pasta bowl; sprinkle 1 tablespoon chopped walnuts and grated cheese, as desired. Serve immediately.


Spice Up Your Snacks

If you are more of a midday snacker, consider seasoned walnuts for a quick pick-me-up. Toss them in honey, rosemary and extra virgin olive oil, maple syrup or even cayenne pepper before toasting and viola! you have a delicious homemade snack or alternative to croutons on your salad.


Sweet & Spicy Walnuts


4 cups California walnuts, halves; 2 egg whites, lightly beaten; 1/2 cup granulated sugar; 2-3 teaspoons cayenne pepper



Preheat oven to 180°C. Toss walnuts with egg whites. Mix sugar with cayenne pepper and toss with the walnuts and egg whites. Spread walnuts on a baking sheet that has been sprayed with cooking oil. Bake for about 10 to 12 minutes or until walnuts are crisp and caramelized. Let it cool and enjoy.


Go-To Trail Mix Nut

Switch up your trail mix recipe by adding in walnuts for an extra crunch with omega-3s (2.5g/28g). They’re the perfect addition to your bento box!


Wasabi and California Walnut Trail Mix


Wasabi and California Walnut Trail Mix


30 ml maple syrup; 15 ml soy sauce; 3 teaspoons wasabi paste or 2 teaspoons wasabi powder; Small pinch of garlic powder; 200g California walnuts; 50 g pumpkin seeds



Preheat the oven to 180°C and line a baking tray with parchment paper. Whisk together the maple syrup, soy sauce, wasabi and garlic powder. Toss the mixture with the California walnuts and pumpkin seeds to evenly coat, and then spread out over the baking tray in a single layer. Place into the oven for 15-20 minutes or until golden brown and toasted to perfection. Leave to cool then store in an airtight jar.


Plant-Based Walnut Meat

Pulse walnuts and mushrooms, cauliflower or beans through a food processor with desired seasoning for a delectable meat replacement in chilli, tacos, pasta sauce and more.


Spicy California Walnut And Cauliflower Indian Wraps


Plant-Based Walnut Meat

1 small head cauliflower, chopped; 1 cup California walnut pieces, chopped; 2 tablespoons extra virgin olive oil, divided;3/4 cup minced sweet onion; 2 teaspoons minced garlic; 1/2 teaspoon minced fresh ginger; 1 Thai chilli (or medium sized jalapeño), stemmed, seeded and minced; 1/2 cup water; 1/4 cup tomato paste; 1/4 cup golden raisins; 2 1/2 teaspoons chilli powder; 2 teaspoons garam masala; 1 teaspoon ground cumin; 1 tablespoon garlic oil; 1 teaspoon kosher salt, to taste


Yogurt Raita

1 cup Greek style yogurt; 1/4 cup cucumber, finely diced; 1/4 cup California walnuts, toasted and ground; 1 tablespoon fresh mint, chopped; 1 tablespoon fresh cilantro, chopped; Lime juice and zest to taste; sea salt and pepper to taste



Preheat oven to 240°C. Coat cauliflower with 1 tablespoon olive oil. Place on a baking sheet and roast for 25 to 30 minutes or until lightly browned. Reduce oven temperature to 180°C and toast walnuts for 5 minutes or until lightly browned. Add to pan with cauliflower. Heat remaining olive oil in a large skillet over medium-high heat. Add onion and sauté for 5 minutes or until lightly browned. Add garlic, ginger and chilli, cook for 2 minutes more. Stir in water, tomato paste, golden raisins, chilli powder, garam masala, cumin, and salt; cook until mixture is thick and excess water has cooked off. Stir in cauliflower mixture and garlic oil. Cook for 3 minutes to let the flavors blend. Remove from heat and serve in butter lettuce wraps or roti flatbread. Top with a dollop of the yogurt raita and microgreens.


Optional: Cauliflower and walnuts mixture may be ground in a food processor so that it resembles the texture of ground meat.

Source: Newsvior

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