Easy ways to eat more plants this year

 

This pizza uses walnuts as an alternative to sausage.

This pizza uses walnuts as an alternative to sausage. Photo by: familyfeatures.com

 

Pictured are Walnut Meatless Meatballs.

Pictured are Walnut Meatless Meatballs.
Photo by: familyfeatures.com

 

 

Family Features

 

 

Plant-forward eating should be easy and delicious -- and it can be. Rather than follow strict rules, simply add plant foods like fruits, vegetables, nuts, beans and grains to more meals throughout the day.

 

Walnuts, for example, are a kitchen multi-tasker with uses well beyond baked goods. In fact, walnuts can be used as a simple, whole-food meat alternative. One ounce of walnuts contains important nutrients including 4 grams of protein, 2 grams of fiber, 2.5 grams of monounsaturated fat, 13 grams of polyunsaturated fat and 2.5 grams of essential omega-3 alpha-linolenic acid.

 

Try walnuts as an alternative to meat in recipes like Walnut Meatless Meatballs or Pizza with Plant-Based Walnut Crumble, and find more plant-forward recipes at walnuts.org/plantrecipes.

 

 

 

WALNUT MEATLESS MEATBALLS

 

Total time: 42 minutes

 

Servings: 4

 

1 tablespoon olive oil

 

1/4 cup minced onion

 

1 teaspoon minced garlic

 

1 tablespoon tomato paste

 

1/2 cup California Walnuts, chopped

 

1/4 cup cooked brown rice

 

1/4 cup chopped roasted red peppers

 

1/4 cup panko breadcrumbs

 

1/4 cup Parmesan cheese

 

1 tablespoon Italian seasoning

 

2 tablespoons chopped Italian parsley

 

1 egg, beaten

 

 

■ Preheat oven to 375 F and line baking sheet with parchment paper.

 

■ In small skillet over medium heat, heat oil. Add onion and garlic; saute 1 minute. Add tomato paste and cook 1 minute. Transfer to food processor with walnuts, rice, roasted red peppers, breadcrumbs, Parmesan, Italian seasoning, parsley and egg. Pulse until combined but not mushy.

 

■ Form into eight equal balls and place on prepared baking sheet. Cook 12 minutes, or until firm to touch. Serve with sauce of choice.

 

 

PIZZA WITH PLANT-BASED WALNUT CRUMBLE

 

Total time: 38 minutes

 

Servings: 4

 

 

Walnut Sausage Crumble:

 

1 cup California Walnuts

 

1/2 cup cannellini beans, rinsed and drained

 

1 tablespoon coconut aminos

 

1 tablespoon olive oil

 

2 teaspoons fennel seeds

 

2 teaspoons Italian seasoning

 

1 teaspoon onion powder

 

1 teaspoon garlic powder

 

1 teaspoon smoked paprika

 

1/4 teaspoon celery salt

 

 

Walnut Sausage Pizza:

 

1 pound pizza dough

 

6 tablespoons pizza sauce

 

2/3 cup mozzarella cheese, divided

 

 

Walnut Sausage Crumble, divided

 

6 tablespoons pesto

 

1/4 cup sliced small tomatoes

 

fresh basil leaves

 

shaved Parmesan cheese

 

 

■ To make Walnut Sausage Crumble: In food processor, pulse walnuts, cannellini beans, coconut aminos, olive oil, fennel seeds, seasoning, onion powder, garlic powder, paprika and salt to sausage like consistency.

 

■ To make Walnut Sausage Pizza: Preheat oven to 500 F and line two large baking sheets with parchment paper. Divide dough into four pieces and roll out into thin ovals; place on baking sheets.

 

■ Spread two dough pieces with equal amounts pizza sauce, 1/3 cup mozzarella cheese and half of Walnut Sausage Crumble.

 

■ Spread remaining dough pieces with pesto, remaining cheese, remaining Walnut Sausage Crumble and tomatoes.

 

■ Bake 8 minutes, or until pizza edges are golden brown. Garnish with basil leaves and shaved Parmesan.

 

Source: California Walnuts

 

 

 

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