This September, as we celebrate National Nutrition Month 2024, dive into our special recipe compilation designed for anyone focused on weight loss, healthy habits, or simply inspired by nutrition discussions! Good nutrition is the cornerstone of a vibrant lifestyle, essential for achieving your health and fitness goals. The right nutrients not only fuel your body and mind but also bolster your immune system, boost energy levels, slow aging, and lower the risk of chronic illnesses. Try these three quick and wholesome recipes featuring California walnuts, a pantry staple brimming with heart-healthy omega-3 fatty acids, protein, and fiber. Let’s get cooking!
Mediterranean Vegetable Walnut Flatbreads
Ingredients: 2 yellow peppers, diced into 2cm pieces,1 small courgette, diced into 2cm pieces, 1 small aubergine, diced into 2cm pieces,1 red onion, diced into 2cm pieces,75g California walnuts, roughly chopped,1 teaspoon dried oregano,1 teaspoon sumac, 1 tablespoon balsamic vinegar, 2 tablespoons extra virgin olive oil, 4 flatbreads, 200g tub reduced fat red pepper houmous, 4 tablespoon fat free natural yogurt
Method : In a large bowl, combine all the vegetables with the walnuts, oregano, sumac, vinegar, and oil, then season to taste. Spread the mixture onto an air fryer tray and cook at 200°C for 20-25 minutes, stirring halfway through, until golden and tender. Once done, set aside. Next, add the flatbreads to the air fryer and warm them at 160°C for about 3 minutes. Spread a layer of hummus on each flatbread, top with the roasted vegetables, and finish with a dollop of yogurt.
Cooks Tip: For a spicy kick, substitute sumac with pul biber, or elevate the dish by adding a poached egg for a heartier meal!
Squash Walnut Chickpea Burgers
Ingredients: 150g peeled butternut squash, diced ½ x 400g can chickpeas, drained and rinsed 50g California walnuts, chopped, 1 tablespoon plain flour, 1 tablespoon chopped parsley, 2 wholemeal pittas, Salad Fat free Greek yogurt to serve
Method
Boil the squash for about 10 minutes until tender, then drain and let it cool. In a large bowl, combine the chickpeas and squash, and mash them together using a potato masher or fork. Stir in the walnuts, flour, and parsley, seasoning well before mixing thoroughly. Shape the mixture into four small burgers. Line the air fryer tray with baking parchment and place the burgers inside. Air fry at 180°C for 15 minutes or until golden brown. Afterward, add the pitta bread to the fryer and toast for 2-3 minutes. To serve, split the pittas open, fill them with some salad, and top with the burgers and a generous dollop of yogurt.
Cooks Tip: For an extra kick, sprinkle in a pinch of chili flakes!
Paneer And California Walnut Summer Roll With Mango Dip
Ingredients
For the Rice Paper Rolls: 8-10 sheets of rice paper, Large, wide bowl of warm water
For the Filling: 1 1/2 cup crunchy veggies (bell pepper, carrot, and cucumber, shredded red cabbage), 250g paneer (Cottage cheese), 1/4 cup walnuts, chopped, 1 bunch of fresh mint, 1 bunch of fresh coriander, Salad greens or shredded lettuce
For Raw mango dipping sauce: 1/2 cup raw green mango, chopped into smaller pieces, 1/4 cup ripe mango, 1/4 cup walnuts soaked in water for 30 minutes, 1 green chilli, chopped, 1 inch ginger, 2 garlic cloves, 1/2 cup mint leaves, Juice of 1/2 lime,1-2 ice cubes to maintain color, Drizzle of honey, optional, Salt, to taste
Method
In a blender, combine all the dipping sauce ingredients and blend until smooth. Set aside. Thinly slice the vegetables and roughly chop the walnuts, then cut the paneer into small rectangles.Heat oil in a large skillet over medium heat and fry the paneer, turning it on all sides for about 5 minutes until golden. Remove and set aside. In a bowl, mix 2-3 tablespoons of the prepared mango sauce with 1 tablespoon of sesame oil, 1 teaspoon of honey, and a splash of water to thin it out. Whisk until well combined.Return the paneer to the skillet, pour in the mango sauce, and stir to coat. Cook until the sauce is absorbed and the paneer is nicely glazed, stirring frequently. Set aside with the prepared vegetables. Arrange all the fillings on a large plate. Fill a bowl with warm water and dip the rice paper for 5-10 seconds until softened. Rotate it gently in the water, pressing the center to soak thoroughly. Carefully remove the rice paper and place it on a cutting board.Add your fillings to the center, sprinkle with chopped walnuts, then fold in the sides and roll up from the bottom, compressing as you go to seal. Serve immediately with the mango dipping sauce for the best flavor!
Recipes curated by Chef Shumaila Chauhan
