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.
Photo by: familyfeatures.com

Family Features

February 17, 2021 12:30:19 PM

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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