With all the new research around now about walnuts being beneficial for our gut health – we thought it was appropriate to put together some recipes to help increase our walnut intake!
Pear, Cinnamon & Walnut Porridge
Makes 2 serves
1 ripe pear (sliced)
2/3 C Oats
1 C Milk (of your choice)
2 teaspoon of cinnamon
1 tablespoon of maple syrup
¼ C Walnuts chopped
- Preheat over to 180oC.
- Place pear slices onto baking tray and drizzle maple syrup and cinnamon over the top. Roast for 15 minutes until golden. Add walnuts at towards the end to toast.
- Whilst pear is baking, place your oats, milk, cinnamon in a pan over medium heat for 5-7 minutes until creamy.
- When pears are coked, place on top of porridge with chopped walnuts
Walnut Trial Mix
Makes 1 serving
1C Walnuts
1/2C Almonds
½ C Unsalted Cashews
½ C of small chocolate pieces(optional)
1/2C Cranberries
1/2C Pumpkin seeds
- Finely break or chop up chocolate into small pieces.
- Place all ingredients into large bowl and mix well.
- Place trail mix into large container or zip lock bag.
Baked Walnut Crusted Honey Mustard Chicken
Makes 4 serving
2 tablespoons olive oil
2 tablespoons Dijon mustard
1 tablespoon honey
Cooking spray
4 x 100g boneless chicken breast
1 C breadcrumbs
½ C chopped walnuts
Salt and pepper
- Preheat over to 200oC.
- In a small bowl mix together 1 tablespoon olive oil, mustard, honey, and pinch of salt and pepper.
- In another small bowl mix together panko bread crumbs, walnuts, the other tablespoon of olive oil, and another pinch of salt and pepper.
- Spray a sheet pan with cooking spray.
- Lay the chicken breasts on the sheet pan and brush each chicken breast (both sides) with the honey mustard marinade.
- Press the breadcrumb mixture on top of each chicken breast.
- Bake for 40 minutes or until the chicken reaches 165 degrees Fahrenheit and the juices run clear.
- Set the oven to broil. Broil for 1-2 minutes or until the breadcrumb coating is brown and crisp.
*Recipe courtesy of Tammy Kresge
Apple Walnut Salad with Balsamic Vinaigrette
Makes 4 serving
5 C chopped red leaf lettuce
3 C spinach
1 large apple (cored and thinly sliced)
½ C thinly sliced red onion
¾ C Walnuts chopped
½ C crumbled feta cheese
½ medium avocado chopped
Vinaigrette
½ C Olive oil
2 Tablespoon balsamic vinegar
1 table spoon Dijon mustard
2 teaspoon honey
pinch of salt and pepper
(
Additional add-ins: roast sweet potato, strawberries or mango, cucumber, zucchini)
- In a small bowl, combine all ingredients together and whisk until blended, Season with salt and pepper.
- In a large bowl combine lettuce, spinach, apple red onion, walnuts and avocado. Drizzle with the vinaigrette and toss to combine, sprinkle with feta and serve.
*Recipe courtesy of LITTLE BROKEN
Walnut Chocolate balls
Makes 10 balls
¾ C walnuts finely chopped
10 dates
1 teaspoon vanilla essence
1 tablespoon raw cacao powder
½ tablespoon ground flax seed
5 Brazilian nuts
Any Nut meal or coconut to coat
- Soak dates in hot water until soft. Blend dates by hand until smooth then add walnuts and blend until relatively smooth again.
- Add vanilla essence, ground flax seed, cacao, and mix well until you achieve thick smooth consistency like a mousse. Chop Brazilian nuts into bigger chunks and add to the mixture.
- Take approximately 2/3 tablespoon of the mixture and roll into balls with your hands. For this you need to wet your hands, because the mixture is sticky. Coat with nut-meal or coconut. Refrigerate for 1-2h to firm.
*Recipe courtesy of LITTLE BROKEN
Traditional Vegetable Walnut Stuffing
Makes 6 serves
2 loaves of bread (slightly stale)
2 tablespoon olive oil
2/3 C celery finely chopped
1 medium carrot finely chopped
½ onion, finely chopped
½ cloves garlic, minced
6 large mushrooms, finely chopped
¼ teaspoon thyme
½ teaspoon oregano
2 C vegetable stock
1 tablespoon ground flax seed
¾ C Walnuts, finely chopped
1-2 tablespoon butter, melted
- Preheat oven to 200°C
- In a large saucepan heat 2 tbsp of olive oil over medium heat. Add all of the vegetables and cook until the onion becomes transparent.
- Add the oregano, thyme, and a light sprinkle of salt. Stir and cook for about another minute or two.
- Add 2 cups of vegetable broth, turn the heat up to high and bring to a boil. Turn the heat down to medium high and simmer for 2-3 minutes. Set aside.
- Pour your bread cubes into a very large bowl, sprinkle evenly with ground flax seed, and finely chopped walnuts.
- Gradually begin adding the vegetables and stock to the bread cubes, mixing as you go. You may not need all of the stock but make sure to add all of the cooked veggies. You do not want to fully soak the bread cubes, the outside of the cubes should be moist but not completely saturated (this will result in soggy stuffing).
- Line 2 loaf pans with parchment paper. Divide the stuffing mixture in half and press it firmly into each loaf pan. Lightly brush the top with melted Earth Balance and bake for 25 minutes or until the top appears crisp and golden-brown.
*Recipe courtesy of I LOVE VEGAN
