With more than half of Americans willing to eat more plants and less meat in 2020 (and beyond), according to a study conducted by Yale and Earth Day Network, one thing holds true: Even when food is better for you and the planet, families crave quality taste.
Walnuts are one of the original plant-based superfoods that can carry sweet or savory flavors to satisfy snackers, add hearty crunch to salads or breakfast dishes and serve as a simple, whole-food meat alternative. In addition to being a delicious plant-based staple, 1 ounce of walnuts contains important nutrients including 4 grams of protein, 2 grams of fiber and good fats with 2.5 grams of monounsaturated fat and 13 grams of polyunsaturated fat, including 2.5 grams of omega-3 alpha-linolenic acid (ALA).
Try walnuts as an alternative to meat in recipes like Walnut “Chorizo” Tacos or Sweet Potato Walnut Falafel Bowls, and find more plant-based recipes at walnuts.org/plant-based.
SWEET POTATO WALNUT FALAFEL BOWLS
Falafel:
1 raw sweet potato (12 ounces), peeled and cut into chunks
1 cup cooked quinoa
1/2 cup California walnuts
1 teaspoon sea salt
1/2 teaspoon ground cumin
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 cup flour
1 egg
vegetable oil
Tahini dressing:
1/4 cup tahini
3 tablespoons lemon juice
2 tablespoons water
1 tablespoon pure maple syrup
1/4 teaspoon ground cumin
1/4teaspoon garlic powder
Sea salt, to taste
Bowls:
4 cups loosely packed curly kale, coarsely chopped
2 cups cooked quinoa
1 cup julienned carrots
1 avocado, sliced
Toasted, chopped California walnuts, for garnish (optional)
Minced red onion, for garnish (optional)
WALNUT ‘CHORIZO’ TACOS
Pickled vegetables:
1/2 cup fresh lime juice
1 1/2 teaspoons sugar
3/4 teaspoon sea salt
8 radishes, thinly sliced
2 medium jalapeno peppers, thinly sliced
1 large clove garlic, thinly sliced
Walnut chorizo crumble:
1 1/2 cups black beans, rinsed and drained
2 cups California walnuts
3 tablespoons olive oil, divided
1 tablespoon white vinegar
1 tablespoon smoked paprika
1 tablespoon ancho chili powder
1 teaspoon dried oregano
1 teaspoon kosher or sea salt
1 teaspoon ground chipotle
1 teaspoon ground cumin
1 teaspoon ground coriander
Tacos:
16 whole wheat tortillas
Olive oil
Thinly sliced romaine lettuce
Gresh cilantro leaves
Lime wedges
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