Nutrition
Benefits of swapping some meat intake with walnuts
New research suggests that walnuts, when substituted for meat, may improve diet quality, support cardiovascular health and lower the risk for developing type 2 diabetes and overall all-cause mortality.
Food trends are constantly evolving and one of the most exciting trends for 2024 is focused on putting the “plant” back in “plant-based”.
One easy way to include more plant-based foods in the diet is considering walnuts as a partial replacement for meat in a meal or snack for added nutrition benefits. Walnuts are a versatile, nutritious, and delicious plant-based protein option that works well with a variety of global sweet or savory flavors and pairs well with other ingredients. Walnuts also have the ability to take on the texture and consistency of ground meat, allowing for seamless integration into a variety of recipes.
New research suggests that walnuts, when substituted for meat, may improve diet quality, support cardiovascular health and lower the risk for developing type 2 diabetes and overall all-cause mortality.
In a recent modeling study published in Nutrients, an international, peer-reviewed, open access journal of human nutrition and funded by the California Walnut Commission, researchers examined the potential benefits to nutrient intake and diet quality by replacing some meat in the diet with walnuts. The researchers used data from the 2015 – 2018 National Health and Nutrition Examination Survey (NHANES), to model the nutrient intake of the US population with and without walnuts. Specifically, 0.5, 1, 1.5 and 2 ounces of walnuts per day replaced 1, 2, 3 and 4 ounces of meat.
The modeling study found that the partial replacement of meat with walnuts in the diet:2
- Improved the overall diet quality.
- Increased intake of omega-3 ALA, fiber, magnesium and copper.
- Significantly decreased cholesterol and vitamin B12.
- Important to note: all age and gender groups maintained vitamin B12 intake above the recommended daily allowance when replacing 2–3 ounces of meat with walnuts.
Notably, the study found that replacing just 1 – 1.5 oz of meat with walnuts may improve the dietary intake of some nutrients, such as dietary fiber, magnesium, and “good” polyunsaturated fatty acids, including omega-3 ALA, and may decrease the intake of cholesterol among the US population. The study also found that all age and gender groups may benefit from incorporating walnuts into their diets.*
“It’s no surprise that there are benefits to eating more plant-based foods. What’s most encouraging to see, however, is that these benefits can occur by including something as simple, easy-to-find, and versatile as nuts, like walnuts, in the diet,” said Dr. Wendy Bazilian, DrPH, RDN. “Of course, we know that the many positive attributes of walnuts are already supported by more than three decades of health-related research examining the effect of consumption on areas of whole-body health. And now, we’re seeing the impressive effects that simple swaps from animal-based products can make when nutritious and tasty walnuts are used.”
Swaps to Unlock the Walnut Effect
A few examples of plant-based meat swaps with walnuts include:
- For meatless Mondays or plant-based taco Tuesdays, swap out ground beef or turkey for walnut chorizo, as Walnut “Chorizo” Tacos with Pickled Vegetables provide a satisfying, nutritious crumble in tacos. The combination of spicy walnut chorizo with tangy pickled vegetables is mouthwateringly good.
- Give the classic pasta night a twist by adding flavor and texture from walnuts with this Pappardelle with California Walnut Pesto.
- Prepping a big batch of sweet potato walnut falafels ahead of time makes mealtime easy throughout the week with Sweet Potato Walnut Falafel Bowls. A maple tahini sauce keeps things interesting on this plant-based dish and try switching up the grains and vegetables for versatility.
- Elevate the ultimate comfort – meatballs! These California Walnut Meatless Meatballs are great with pasta, slathered in marinara or in some California Walnut Muhammara sauce. Or Coconut Curry Lentil and Walnut Meatballs which are built with lentils and walnuts and a simple, aromatic coconut curry sauce served over hearty grains and sautéed vegetables, is a well-balanced, delicious plant-forward meal.
Some tips include:
- Prepare a single batch of “walnut meat” and use it across several meals throughout the week.
- To ensure the freshness of “walnut meat,” store it in an airtight container in the fridge for up to four days or freeze it for longer-term storage.
A 1-ounce serving of walnuts, the equivalent of a handful, provides a powerhouse of important nutrients for optimum health, including:3
- An excellent source of alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid (2.5g) – the only nut with a significant amount.
- 4g of protein
- 2g of fiber
- A good source of magnesium (45mg)
Nutrition
Potato recipes for the holidays
Spend less time in the kitchen and more time with family by turning to easy-to-prepare potato recipes that can make the whole family happy.
Many people would agree the holidays are one of the happiest times of the year – but also one of the most stressful. Replace the stress with smiles by cooking easy, delicious dinners that can help make the season a breeze and bring a little holiday happiness to mealtime.
Spend less time in the kitchen and more time with family by turning to easy-to-prepare potato recipes that can make the whole family happy.
For example, when you’re busy trying to cook multiple things at once, free up precious oven real estate while saving time with these Herby Holiday Air Fryer Little Potatoes. For a busy weeknight during the holiday season, potato dishes like this one can be made in an air fryer and customized with a few of your favorite pantry staples. If you don’t have fresh herbs on hand, dried will do the trick.
This recipe and many others can be streamlined with Little Potatoes, which come pre-washed, are small enough they don’t need to be cut and are a fresh, whole food grown on family farms so you can feel good about serving them to your loved ones.
Remember, easy can still be fabulous and festive. This Warm Winter Potato Salad with Cranberries offers the best of both worlds as it comes together in around 7 minutes with seasonal pops of red and green.
This family-friendly side features A Little Roasted Garlic, Rosemary & Thyme Microwave Ready Little Potatoes that simply need to be steamed in the microwave for 5 minutes then tossed with the included seasoning pack – no boiling or peeling required. It’s truly a holiday shortcut, and you can make the recipe even easier by using store-bought honey mustard vinaigrette if you’re short on time to make it from scratch.
Visit littlepotatoes.com to find more ways to spend less time in the kitchen and more time with family.
Herby Holiday Air Fryer Little Potatoes
Prep time: 5 minutes
Cook time: 25 minutes
Servings: 6
1 1/2 pounds Little Potatoes
2 tablespoons vegetable oil or melted butter
salt, to taste
pepper, to taste
2 tablespoons fresh or dried herbs, such as parsley, rosemary, sage or oregano, chopped
In large bowl, toss potatoes with oil or melted butter. Add salt and pepper, to taste. Place in air fryer basket.
Air fry potatoes at 390 F for 25 minutes.
Once air-fried, sprinkle potatoes with herbs and serve.
Warm Winter Potato Salad with Cranberries
Prep time: 2-5 minutes
Cook time: 5 minutes
Servings: 4
1 package A Little Roasted Garlic, Rosemary & Thyme Microwave Ready Little Potatoes
2 tablespoons olive oil
1 tablespoon Dijon mustard
1 tablespoon apple cider vinegar
1 teaspoon honey or maple syrup
salt, to taste
pepper, to taste
1/4 cup dried cranberries
1 small apple, thinly sliced
2 tablespoons chopped walnuts or other nuts (optional)
fresh parsley (optional)
green onions (optional)
Prepare potatoes according to package instructions, about 5 minutes, tossing with olive oil and included seasoning pack once cooked.
In small bowl, whisk Dijon mustard, apple cider vinegar and honey or maple syrup. Season with salt and pepper, to taste.
In large bowl, toss warm potatoes with cranberries, thinly sliced apple and walnuts, if using.
Drizzle mustard dressing over top and gently mix until well-coated.
Top with fresh parsley or green onions, if desired, for pop of color. Serve warm.
Tips: If you like more texture, toast walnuts for extra crunch. For added creaminess, mix 1 tablespoon Greek yogurt or mayonnaise into dressing. To save time or reduce ingredients needed, use storebought honey mustard vinaigrette.
Nutrition
Tasty twists on a traditional holiday treat
These variations on the classic cake can take your celebrations to new heights by throwing it back to childhood with a little bite of the past.
Embrace the color and flavor of tradition this holiday season with new twists on red velvet desserts. These variations on the classic cake can take your celebrations to new heights by throwing it back to childhood with a little bite of the past.
Take a trip down memory lane with “Cookin’ Savvy” and her delicious takes on tradition: Red Velvet Bundt Cake, Red Velvet Cake Balls and Red Velvet Cookie Cutouts, all of which make it easy for the entire family to join together for some fun (and rich homemade flavor) in the kitchen.
Find more “Cookin’ Savvy” recipes at Culinary.net.
Red Velvet Bundt Cake
Recipe courtesy of “Cookin’ Savvy“
1 red velvet cake mix
1 cup all-purpose flour
1 heaping tablespoon cocoa powder
1 cup sugar
1 cup milk
3 eggs
1 stick melted butter
Frosting:
1 stick softened butter
1 package (8 ounces) softened cream cheese
1/4 cup heavy whipping cream
5 cups powdered sugar
white sanding sugar (optional)
In mixing bowl, mix cake mix, flour, cocoa powder and sugar. Blend in milk, eggs and butter.
Grease bundt pan with butter and pour in batter. Bake according to package instructions for bundt cakes then add 10-15 minutes. Let cool before icing.
To make frosting: In bowl, mix butter, cream cheese and whipping cream. Slowly blend in powdered sugar.
Ice entire bundt cake or place frosting in piping bag and pipe with back and forth “drip” motion. Sprinkle sanding sugar for sparkly snow appearance, if desired.
Red Velvet Cake Balls
Recipe courtesy of “Cookin’ Savvy“
1 red velvet cake mix
1 cup all-purpose flour
1 heaping tablespoon cocoa powder
1 cup sugar
1 cup milk
3 eggs
1 stick melted butter
Frosting:
1/2 stick softened butter
4 ounces softened cream cheese
1/8 cup heavy whipping cream
2 1/2 cups powdered sugar, plus additional for rolling, divided
Heat oven to 350 F.
In mixing bowl, mix cake mix, flour, cocoa powder and sugar. Blend in milk, eggs and butter.
Grease 9-by-13-inch pan and pour in batter. Bake 45 minutes.
Remove from oven and use fork to crumble cake then place in large bowl.
To make frosting: In bowl, mix butter, cream cheese and whipping cream. Slowly blend in powdered sugar. Mix frosting into bowl with cake.
Form cake mixture into balls then roll in powdered sugar.
Red Velvet Cookie Cutouts
Recipe courtesy of “Cookin’ Savvy“
1 red velvet cake mix
1 cup all-purpose flour
1 heaping tablespoon cocoa powder
1 cup sugar
1 cup milk
3 eggs
1 stick melted butter
Frosting:
1 stick softened butter
1 package (8 ounces) softened cream cheese
1/4 cup heavy whipping cream
5 cups powdered sugar
white sanding sugar (optional)
Heat oven to 350 F.
In mixing bowl, mix cake mix, flour, cocoa powder and sugar. Blend in milk, eggs and butter.
Cover two cookie sheets with parchment paper. Pour half the mixture onto each sheet. Bake 25-30 minutes.
Let cookies cool then freeze 1 hour. Use cookie cutters to make desired shapes.
To make frosting: In bowl, mix butter, cream cheese and whipping cream. Slowly blend in powdered sugar.
Using knife or piping bag, frost cookies. Sprinkle with sanding sugar for sparkly snow appearance, if desired.
Nutrition
Asian-inspired dishes to enjoy
You can skip the to-go boxes with these tasty Asian-inspired dishes that come together almost as fast as delivery while allowing you to get creative at mealtime.
Some nights, especially when schedules are jam packed, the allure of grabbing takeout or swinging through a drive-thru between activities may sound more appealing than spending time in the kitchen. You can skip the to-go boxes, however, with these tasty Asian-inspired dishes that come together almost as fast as delivery while allowing you to get creative at mealtime.
Packed with fresh shrimp and crispy veggies, this Crab and Shrimp Sushi Burrito fuses some favorite takeout dishes together to satisfy cravings in half an hour. Using Success Boil-in-Bag Jasmine Rice, which cooks up soft and fluffy, provides a flavorful and aromatic base. This combination of seafood, homemade sauces and flavorful veggies makes for an unforgettable taste experience comparable to your favorite quick-serve restaurant.
Or let your kitchen appliances help create a satisfying, soothing take on a Thai classic. A quick and easy bowl of deliciousness that’s sure to comfort the whole family, this Thai Red Curry Chicken and Rice Soup features chicken, lime juice, Thai red curry and coconut milk mixed with basmati rice.
Ready in just 10 minutes, Success Boil-in-Bag Basmati Rice is quick, easy and mess-free, and it’s guaranteed to always cook right – just place the bag in chicken broth to experience the long-grain rice’s subtle, nutty flavor and unique texture. Plus, Success Rice is free from artificial additives and unprocessed ingredients, so you can feel good about serving it with a variety of dishes.
Find more recipe inspiration to tackle takeout cravings and more at SuccessRice.com.
Crab and Shrimp Sushi Burrito
Prep time: 20 minutes
Cook time: 10 minutes
Servings: 4
1 bag Success Jasmine Rice
1/2 cup unseasoned rice vinegar
2 tablespoons granulated sugar
2 teaspoons kosher salt
2 tablespoons mayonnaise
2 tablespoons Sriracha sauce
1/4 teaspoon sesame oil
1 tablespoon black sesame seeds
4 sushi nori sheets
1/2 carrot, ribboned, divided
1/2 cucumber, ribboned, divided
6 crab sticks, shredded, divided
6 large shrimp, cooked, deveined, tails removed and butterflied, divided
Rinse rice bag under cold water to remove starch. Prepare rice according to package directions.
In small saucepan over medium-low heat, heat rice vinegar, sugar and salt until sugar and salt have dissolved, about 1 minute. Set aside.
In small bowl, mix mayonnaise, Sriracha sauce and sesame oil. Set aside.
Transfer cooked rice onto large baking sheet. Drizzle half the vinegar mixture over rice, turning until all rice is fully coated. Taste and add more vinegar mixture, if desired. Spread rice into thin layer and cool to room temperature. Sprinkle sesame seeds on top.
Lay down one sushi nori sheet. Spread layer of rice on it. Place half the carrots and cucumbers on rice. Place crab and shrimp on top.
Place another sushi nori sheet just under first one and roll. Repeat with remaining sushi nori sheets, rice, carrots, cucumbers, crab and shrimp. Wrap both burritos in plastic wrap. Let rest 10 minutes.
Slice burritos in half and serve with spicy mayo.
Thai Red Curry Chicken and Rice Soup
Prep time: 10 minutes
Cook time: 20 minutes
Servings: 6
6 cups chicken broth
2 bags Success Basmati Rice
1 can (14 ounces) coconut milk
2 tablespoons Thai red curry paste
1 tablespoon soy sauce
1 teaspoon brown sugar
1 pound chicken breast tenders
2 tablespoons lime juice
4 green onions, thinly sliced
In pressure cooker on saute setting over high heat, bring broth and rice bags to boil. Boil, uncovered, 10 minutes. Remove bags with fork and set aside.
Add coconut milk, curry paste, soy sauce and brown sugar to pressure cooker. Turn off saute setting. Add chicken. Cover and lock to seal. Set to pressure cook setting over high heat about 10 minutes, or until chicken is tender. Carefully, manually or naturally, release pressure according to manufacturer’s instructions before removing lid.
Set pressure cooker to saute setting over medium heat. Remove chicken and shred with two forks; add to soup along with lime juice and green onions. Remove rice from bags and stir into soup. Simmer until rice is heated through.
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