Connect with us

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.

Published

on

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)

Zest Magazine accepts contributions promoting everything about living the good life (and how to make this so). C'mon, give us a yell.

Nutrition

Elevate your lunch with comforting staples

To get ready for weekday lunches, Kale Grilled Cheese sandwiches with Grana Padano PDO paired with hot soup and a Fall Grain Bowl with Prosciutto featuring Prosciutto di Parma PDO and filled with your favorite veggies are tasty options for discovering the possibilities of high-quality Italian ingredients.

Published

on

Savory and satisfying, comforting ingredients can transform simple recipes into mouthwatering meals. As temperatures fall, people look for comforting foods to warm the soul. For inspiration, consider Italian ingredients to help make homemade lunches easy and satisfying.

To get ready for weekday lunches, Kale Grilled Cheese sandwiches with Grana Padano PDO paired with hot soup and a Fall Grain Bowl with Prosciutto featuring Prosciutto di Parma PDO and filled with your favorite veggies are tasty options for discovering the possibilities of high-quality Italian ingredients.

These authentic products are Protected Designation of Origin (PDO) certified, a highly esteemed classification for European foods that have been produced according to the same traditional methods in a defined geographic region for centuries.

PDO-certified foods offer a guarantee of quality and authenticity. Only products made following traditional methods within defined production areas, under strict supervision and using carefully monitored ingredients qualify for PDO certification from the European Union. Among these artisan products, you’ll find some of the world’s most delicious cheeses and cured meats.

For your comfort food cravings, on an appetizer plate, drape thinly sliced, savory Prosciutto di Parma PDO and chunks of Grana Padano PDO to complement your favorite nuts and olives. Both pair beautifully with fruity red, white or sparkling wines, though they also are enjoyable with your favorite beer or soft drink. While these tastes of Italy can be enjoyed on their own, they are also capable of transforming simple dishes into decadent meals.

Find more comforting fall meal ideas by visiting distinctlydeliciouslyeuropean.eu.

Fall Grain Bowl with Prosciutto
Servings: 1

1          cup baby arugula
1          teaspoon olive oil
1/2       teaspoon lemon juice
            salt, to taste
1          cup cooked farro
2          tablespoons pesto
3/4       cup cooked squash
4          mozzarella bocconcini balls, halved
2          slices Prosciutto di Parma PDO, halved

In mixing bowl, toss arugula, olive oil, lemon juice and salt, to taste.

Transfer to serving bowl; if packing for lunch, transfer to plastic container.

In another bowl, combine cooked farro and pesto; toss to coat. Transfer farro to serving bowl or plastic container next to arugula.

Top farro with squash and mozzarella bocconcini balls. Drape prosciutto next to squash.

Kale Grilled Cheese
Servings: 2

2          teaspoons olive oil
1          garlic clove, smashed
4          cups (about 1/2 bunch) Tuscan kale, cut into ribbons
            salt, to taste
1/2       lemon, juice only
2          tablespoons salted butter, softened
4          slices sourdough sandwich bread
2/3       cup (about 2 ounces) finely grated Grana Padano PDO cheese, divided
2/3       cup shredded mozzarella cheese

In large skillet over medium heat, heat oil. Add garlic; cook until golden and fragrant, about 3 minutes. Add kale; cook and stir until slightly wilted and dark green, 2-3 minutes. Season lightly with salt, to taste, and lemon juice. Remove to plate.

Wipe skillet clean. Spread butter on one side of each slice of bread, dividing evenly. Place two slices, buttered sides down, into skillet over medium-low heat. Onto each slice, divide half the Grana Padano; top with half the mozzarella.

Cook until cheese is melted and bottom is golden, 6-7 minutes. Add half the kale to one slice and close sandwich. Repeat with remaining ingredients.

Continue Reading

Nutrition

Cozy, comforting recipes to take on the cold

Add a bit of comfort to your weeknight menu with this Loaded Chicken Bake that’s ready in about half an hour. A short list of ingredients and allowing your oven to do most of the work for you mean it’s ideal for saving time (and money at the grocery store) while still satisfying winter appetites.

Published

on

If blustery conditions are giving you the blues, come inside from the cold for a winter warmup in the comfort of your own kitchen. Cold-weather favorites that are baked, roasted or slow cooked are usually equal parts easy, delicious and filling, making them perfect solutions for chilly, snowy days.

Add a bit of comfort to your weeknight menu with this Loaded Chicken Bake that’s ready in about half an hour. A short list of ingredients and allowing your oven to do most of the work for you mean it’s ideal for saving time (and money at the grocery store) while still satisfying winter appetites.

Serving as the hearty base is READ German Potato Salad, made with thinly sliced potatoes and bacon in a traditional sweet-piquant dressing. While it’s delicious when served chilled, heated or at room temperature on its own, it can also be the star of the show in family meals.

For another true cent saver, try Oven-Roasted Sweet Potatoes and Beets. This savory side dish highlights the flavors of the season in a recipe that’s as easy to assemble as it is to enjoy with loved ones.

Picked and packed at peak ripeness, antioxidant-rich Aunt Nellie’s beets are pickled with a delicate balance of sweetness and vinegar for a homemade flavor that’s perfect in this roasted side that can accompany winter meals of all sorts. Versatile jarred whole pickled beets are always in season, meaning you can enjoy them chilled, warmed or worked into recipes.

Find more favorite wintertime recipes by visiting READSalads.com and AuntNellies.com.

Loaded Chicken Bake
Recipe courtesy of Hungry In LA
Prep time: 20 minutes
Cook time: 15 minutes
Servings: 8

            Nonstick cooking spray
2          cans (15 ounces each) READ German Potato Salad
4          cups shredded rotisserie chicken or other cooked chicken
1/2       cup heavy cream
1/4       teaspoon salt
1/4       teaspoon finely ground black pepper
3/4       cup shredded sharp cheddar cheese
1/4       cups crumbled, cooked bacon
            French fried onions (optional), plus additional for serving (optional), divided

Preheat oven to 375 F.

Lightly coat 9-by-13-inch baking dish with nonstick cooking spray.

Spread German potato salad evenly in dish. Top evenly with chicken.

In small bowl, stir heavy cream, salt and pepper. Pour mixture over chicken.

Sprinkle with cheese, bacon and onions, if desired.

Bake 15 minutes, or until casserole is bubbly. Let stand 10 minutes. Top with additional onions, if desired.

Oven-Roasted Sweet Potatoes and Beets
Servings: 4

1          jar (16 ounces) Aunt Nellie’s Whole Pickled Beets
2          large sweet potatoes (about 1 pound) peeled and cubed (1/2-3/4-inch cubes)
2-3       tablespoons extra-virgin olive oil
1          teaspoon kosher salt
1/2       teaspoon black pepper
1          red onion, sliced about 1/4-inch thick
2          fresh rosemary sprigs, plus additional for garnish

Preheat oven to 400 F. Drain beets. Discard liquid or save for another use.

In large bowl, toss sweet potatoes, olive oil, salt, pepper and onion until coated.

Place silicone mat on baking sheet or line with aluminum foil.

Pour contents of bowl onto baking sheet in single layer. Remove rosemary from stems; sprinkle over vegetables. Bake 30 minutes until potatoes are almost tender.

Add beets to baking sheet. Return to oven 10-15 minutes, or until potatoes are fork-tender and beginning to brown. Garnish with additional rosemary, if desired.

Continue Reading

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.

Published

on

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.

Continue Reading

Most Popular

Copyright ©FRINGE PUBLISHING. All rights reserved.