A healthy and delicious addition to many plant based meals
Walnuts Mince is a versatile and nutritious recipe that can be adapted to fit the culinary influences of your choice. I added white button mushrooms to this recipe. The list of health benefits of walnuts and mushrooms 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.
Mushrooms, fungi, Mushrooms are a low-calorie, high fiber food choice. One cup of mushrooms (70g) provides 15 calories, 2.2g of protein, 2.3g of carbohydrates, and 0.2g of fat. Mushrooms are a good source of copper, B vitamins potassium, selenium and iron. Mushrooms have also been found to have high levels of antioxidants. White button mushrooms, are high in the antioxidants glutathione and ergothioneine, which are not found in many plant foods.
Do you know that if you place your mushrooms gills up 15 minutes in the sun, they’ll be charged in D vitamins?
Here is my vegan version of San Choy Bow.
Walnuts Mince Ingredients
- 2 cups walnuts soaked for 20 minutes and rinsed
- 1/2 to1cup white button mushrooms
- 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 the Walnuts Mince with fresh crispy cos lettuce or nasturtium leaves, a beautiful and colourful plant and edible flower 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