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.






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.





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




printer friendly version | back to top





Follow Us:

Follow Us on Facebook

Follow Us on Twitter

Follow Us via Email