Get Your Plant-Based Omega-3s with these Recipes!
| October 1st, 2012
Walnuts are the only nut that provides a meaningful amount of plant-based omega-3 fatty acid, with 2.5 grams of ALA in a handful. Click here to read why it’s important to include them in your everyday diet.
Parmesan Herbed Walnuts
1/2 cup grated Parmesan cheese
1 tsp parsley flakes
1/2 tsp Italian herb seasoning
1/2 tsp garlic salt
Dash of cayenne pepper
1 egg white
2 cups California walnut halves and pieces
In a medium bowl, combine Parmesan cheese, parsley flakes, herb seasoning, garlic salt and cayenne pepper; set aside. In a separate medium bowl, beat egg white until frothy. Add walnut halves and pieces; toss to coat. Add walnuts to cheese mixture; mix thoroughly.
Spread in a single layer on a lightly oiled baking sheet. Bake in 250°F oven for about 30 minutes, until golden and crisp. Cool and store re in an airtight container.
Nutrition information per serving: 220 calories, 7g protein, 4g carbohydrate, 2g fiber, 21g total fat, 3g saturated fat, 3g monounsaturated fat, 14g polyunsaturated fat, 2.59g ALA, 4mg cholesterol, 176mg sodium
Orange Walnut Quinoa with Chickpeas and Mint
For the Toasted Walnuts with Coriander and Cumin
1/2 cup chopped walnuts
1/2 teaspoon olive oil
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1 1/2 cups quinoa
1 teaspoon salt
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon cinnamon
1 cup cooked chickpeas, or canned chickpeas (garbanzo beans), drained
1/2 cup chopped fresh mint
2 scallions, finely chopped (both green and white parts)
2 tablespoons freshly squeezed orange juice
1 1/2 tablespoons olive oil
1 1/2 tablespoons fresh lemon juice
1 tablespoon finely grated orange zest
Preheat the oven to 350°F. To prepare the walnuts, toss them in a small bowl with the olive oil, coriander and cumin. Spread in a pan and bake about 10 minutes, until the walnuts are aromatic and slightly browned. Cool to room temperature.
If you have purchased quinoa from a bulk bin, rinse it with cold water and drain well. It is not necessary to rinse boxed quinoa if it says “prewashed.”
In a medium saucepan bring 2 1/2 cups water and the salt to a boil. Add the quinoa and return to a boil, stirring frequently. Reduce the heat and cover the pan. Simmer 15 – 20 minutes, until the liquid is absorbed and the quinoa is tender. Remove from heat, add the cumin, coriander and cinnamon, then stir and fluff with a fork to combine. Spread the quinoa on a platter or shallow pan to cool, stirring it occasionally with a fork.
Transfer the quinoa to a large bowl and add the chickpeas, mint, scallions, orange juice, olive oil, lemon juice and orange zest. Stir and toss to combine, then top with the seasoned walnuts.
Nutrition information per serving: 460 calories, 15g protein, 57g carbohydrate, 10g fiber, 21g total fat, 2.5g saturated fat, 2.5g monounsaturated fat, 9.5g polyunsaturated fat, 1.56g ALA, 0mg cholesterol, 395mg sodium
Chipotle and Toasted Walnut Wheat Berry Salad
2 cups soft wheat berries, rinsed (about 12 ounces)
3 tablespoons olive oil, divided
1/2 medium yellow onion, finely chopped
8 ounces carrots, small dice (about 2 cups)
1 teaspoon fresh thyme leaves, finely chopped
1 chopped chipotle en adobo plus 1 teaspoon chipotle en adobo sauce
1 cup toasted walnut halves, coarsely chopped
1/2 cup raisins
1 tablespoon red wine vinegar
2 teaspoons honey
3 scallions, light green and green parts thinly sliced
1/4 cup fresh Italian parsley or cilantro leaves, roughly chopped
Fill a medium saucepan with heavily salted water and bring to a boil over high heat. Stir in wheat berries, reduce heat to medium-low, and cook until tender but still chewy, about 30 to 40 minutes. Drain and spread in a single layer on a baking sheet to cool. (Can be made through this step up to 4 days ahead. Store covered in the refrigerator until ready to use.)
Heat 1 tablespoon of the oil in a medium frying pan over medium-high heat. Add onion and a pinch of salt, and cook until golden brown, about 3 minutes. Add carrots and a pinch of salt and cook until just softened but still retains some bite, about 5 minutes more. Stir in thyme and chipotle and sauce and cook until fragrant then remove from heat.
Place wheat berries in a large, nonreactive bowl and add carrot mixture, nuts, and raisins. Whisk together remaining 2 tablespoons of oil, vinegar, and honey until honey is dissolved then stir into wheat berry mixture. Let salad marinate at least 15 minutes before serving or cover and refrigerate until ready to use, up to 24 hours. Just before serving, add the scallions and herbs.
Nutrition information per serving: 340 calories, 10g protein, 49g carbohydrate, 9g fiber, 15g total fat, 1.5g saturated fat, 5g monounsaturated fat, 7g polyunsaturated fat, 1.14g ALA, 0mg cholesterol, 85mg sodium
Recipe Courtesy of Aida Mollenkamp for the California Walnut Commission