(Family Features) Plant-forward eating should be easy and delicious – and it can be. Rather than follow 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 and find more plant-forward recipes at walnuts.org/plantrecipes.
Walnut Meatless Meatballs
Total time: 42 minutes
Servings: 4
1 tablespoon olive oil
1/4 cup minced onion
1 teaspoon minced garlic
1 tablespoon tomato paste
1/2 cup California Walnuts, chopped
1/4 cup cooked brown rice
1/4 cup chopped roasted red peppers
1/4 cup panko breadcrumbs
1/4 cup Parmesan cheese
1 tablespoon Italian seasoning
2 tablespoons chopped Italian parsley
1 egg, beaten
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.
Source: California Walnuts
