Easy Ways to Eat More Plant Food

Plant-forward eating should be easy and delicious – and it can be. Rather than following 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

Try walnuts as an alternative to meat in recipes like Walnut Meatless Meatballs.
Total Time 42 mins
Servings 4 People

Ingredients
  

  • 1 tb olive oil
  • 1/4 cup onion minced
  • 1 tsp garlic minced
  • 1 tb tomato paste
  • 1/2 cup California walnuts chopped
  • 1/4 cup brown rice cooked
  • 1/4 cup roasted red peppers chopped
  • 1/4 cup panko breadcrumbs
  • 1/4 cup Parmesean cheese
  • 1 TB Italian seasoning
  • 2 TB Italian parsely Chopped
  • 1 egg beaten

Instructions
 

  • 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.

Notes

(Source: Family Features)

Pizza with Plant-Based Walnut Crumble

Try walnuts as an alternative to meat in recipes like Pizza with Plant-Based Walnut Crumble.
Total Time 38 mins
Servings 4

Ingredients
  

Walnut Sausage Crumble

  • 1 cup California Walnuts
  • 1/2 cup cannellini beans rinsed and drained
  • 1 tb coconut aminos
  • 1 tb olive oil
  • 2 tsp fennel seeds
  • 2 tsp Italian seasoning
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 1/4 tsp celery salt

Walnut Sausage Pizza

  • 1 lb Pizza dough
  • 6 tb pizza sauce
  • 2/3 cup mozarella cheese divided
  • 2/3 cup walnut sausage crumble divided
  • 6 tb pesto
  • 1/4 cup small tomatoes sliced
  • 1/4 cup fresh basil leaves
  • 1/4 cup parmesean cheese shaved

Instructions
 

  • 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.

Notes

(Source: Family Features)