Fill up your dinner table with these heartwarming dishes this World Vegan Day

October 29, 2020

Fill up your dinner table with these heartwarming dishes this World Vegan Day

Fill up your dinner table with these heartwarming dishes this World Vegan Day:-Didn’t know World Vegan Day was a thing? Well, it sure is! On the 1st of November each year, vegans across the globe celebrate this day through various fun activities, awareness initiatives, and even fun potluck parties with friends and family. This World Vegan Day, we thought we’d pitch in too, with some yummy vegan recipes that one can whip up using California walnuts, for that added burst of nutrition.

So, whether you’ve turned vegan out of health concerns or simply because your BFF or SO talked you into it, we recommend trying out these vegan recipes for yourselves. Not only are they delicious, but also include walnuts, as they are an easy choice with nutrients to support the heart1, brain2, and gut.3,4,5 Just a handful of walnuts (28 grams)offer natural, wholesome, plant based nutrition that includes 4 grams of protein, 2 grams of fiber, and 2.5 grams of omega-3 ALA.

We promise – these fun recipes will add a touch of sparkle and flavor to your celebrations this year.

California Walnut and Mushroom Soup

Ingredients

1 tablespoon extra virgin olive oil

450g fresh mushrooms, sliced (crimini, shitake, and white)

2/3 cup finely chopped shallots

430g vegetable broth

1 1/2 teaspoons chopped fresh thyme or 1/2 teaspoon dried thyme

1 cup California walnuts

1/2 cup water

Freshly cracked black pepper and Sea Salt to taste

Preparation

1. Heat oil in a saucepan over medium-high heat. Add mushrooms and shallots and cook for 5 minutes or until softened, stirring several times.

2. Add broth and herbs and bring to a boil. Reduce heat and simmer, covered, for 5 minutes.

3. Place walnuts and water in a food processor or blender. Whirl until walnuts are completely blended and smooth and paste-like. Stir into mushroom mixture and season with sea salt and freshly cracked black pepper. Simmer over medium-low heat for 5 minutes or until slightly thickened, stirring frequently.

4. Serve as is, or puree soup with an immersion blender or in a blender until smooth.

Roasted Cauliflower Steaks with Walnut Gremolata

Ingredients

For the cauliflower:
1 large head cauliflower
2-3 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1/4 teaspoon paprika

For the gremolata:
1/2 cup California walnuts, coarsely chopped
1/2 cup parsley, lightly packed
1 clove garlic, minced
Finely grated zest of 1 lemon
Salt and pepper to taste

Preparations

1. Preheat oven to 250°C and line a baking sheet with foil. Remove the outer green leaves from the cauliflower and cut in half lengthwise. Carefully cut into 4 thick steaks and place steaks and any loose florets on the baking sheet.
2. Drizzle or brush on both sides with oil. Mix all seasoning in a small bowl and sprinkle evenly on both sides of cauliflower.
3. Cover with foil and roast for 5 minutes. Remove foil and roast for 10 minutes more. Gently turn cauliflower over and cook for 6 to 8 minutes more or until browned and crisp-tender.
4. While cauliflower is roasting, toast walnuts in a small skillet for 5 minutes or until fragrant. Let cool and toss with remaining gremolata ingredients in a small bowl.
5. Serve immediately over cauliflower steaks.

Walnut Chocolate Bliss Balls

Ingredients

2 cup California walnuts
2 tablespoon unsweetened coconut flakes
1 tablespoon unsweetened cocoa powder
1 tablespoon pure maple syrup
1⁄2 tablespoon coconut oil
1⁄2 tablespoon vanilla extract
10 pitted Medjool dates
Unsweetened coconut flakes and unsweetened cocoa powder

Preparations

1. Place walnuts in a food processor and pulse until finely chopped.
2. Add coconut, cocoa powder, maple syrup, coconut oil, vanilla, and dates; pulse again until the mixture forms a thick paste. (Don’t process too long or the mixture will become too sticky.)
3. Roll into 16 equal balls, then roll in additional coconut or cocoa powder if desired. Store in the refrigerator or freezer until ready to serve.

References:

Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. (FDA) One ounce of walnuts offers 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat including 2.5g of alpha-linolenic acid – the plant-based omega-3.

2Arab/UCLA/Cognition/Dec 16 2014 and Arab/UCLA/Cognition/Jan 26 2019 (citations noted in Health Research section)

3Holscher HD, Guetterman HM, Swanson KS, et al. Walnut Consumption Alters the Gastrointestinal Microbiota, Microbially Derived Secondary Bile Acids, and Health Markers in Healthy Adults: A Randomized Controlled Trial. J Nutr. 2018;148(6):861-867. doi: 10.1093/jn/nxy004.

4Bamberger C, Rossmeier A, Lechner K, et al. A Walnut-Enriched Diet Affects Gut Microbiome in Healthy Caucasian Subjects: A Randomized, Controlled Trial. Nutrients. 2018;10(2): 244. doi:10.3390/nu10020244.