A healthy and delicious addition to many plant based meals
Walnuts mince is very versatile and nutritious. It can be adapted to fit the culinary influences of your choice. The list of health benefits of walnuts is very long!
Walnuts are rich in nutrients. They are a good source of fibre, protein, vitamins and minerals. Walnuts contain large amounts of healthy fats ALA*, a type of omega-3, known to reduce inflammation, copper, magnesium, manganese, iron, calcium, sodium, and B vitamins. Different studies showed that walnuts may offer cancer protection, support brain health, weight regulation, male fertility and help reduce blood pressure… Many reasons to add walnuts to your life.
Here is my vegan version of San Choy Bow.
Ingredients
- 2 cups walnuts soaked for 20 minutes and rinsed
- 1/3 cup Coconut aminos
- 2 cloves garlic minced
- 1 handful Parsley
- 1 or 2 Tbsp lemon juice
- 1 Tbsp olive oil
- 1tsp ground cumin
- Pinch of cayenne pepper
Method
- Soak walnuts for 20 minutes and rinse them well
- Place them in blender with all the other ingredients and use function Pulse few times to have a nice crumbly. texture (e mindful of not over-processing it).
Serve with fresh crispy cos lettuce or nasturtium leaves (they also offer lots of heath benefits), a beautiful and colourful plant and edible flower also well-known for their many health benefits.
Here are ideas for different seasoning:
Mexican Style: Serve on homemade tacos with Chipotle salsa, cayenne, coriander, paprika, lime.
Mediterranean style: Use basil, marjoram, sun-dried tomatoes or Herbs de Provence instead of cumin and parsley
Vietnamese Style: Use fresh mint, coriander, fresh chilli, ginger and rice vinegar
*Increasing the amount of ALA in your diet is associated with a 10% lower risk of cardiovascular disease, according to a 2022 article published in Advances in Nutrition. And the same article reported that ALA can also lower total cholesterol, LDL cholesterol, triglycerides, and blood pressure and can have positive effects on other diseases, like diabetes.
Source: https://www.health.com/nutrition/walnut-benefits