Going nuts

Sakal Times
Thursday, 20 June 2019

Pump up your energy this World Cup season with these quick and delicious recipes that are loaded with the goodness of walnut

We are all rooting for Team India to bring home the ICC Cricket World Cup home. And while the cricket fever is on, we must indulge in some ‘game food’ to enjoy the  pitch-perfect moments and the action on field. If you want to add some healthy nutrients to your cricket snacks, walnuts can be a great choice. Have them raw, toasted or caramelised, or simply add them to your favourite recipes for the wholesome goodness your body needs when the pressure of the game strikes! 

Packed with good fat, protein, fibre, vitamins and minerals, walnuts are the only tree nut that contain a significant amount of plant-based omega-3 alpha-linolenic acid (2.5g/28g) that may help fight inflammation, maintain normal blood cholesterol levels and lower the risk of heart disease. Recently, Time magazine’s special edition issue on ‘100 Healthiest Foods to Satisfy Your Hunger’ included walnuts and named them the ‘single healthiest weekday work snack.’ 

Here are some recipes shared by California Walnuts:

WALNUT AND CARROT FALAFEL
Ingredients
- Chickpeas, soaked for at least 15 hours……… - ...300 gm
- Walnuts, chopped…… - .100 gm
- Onion… - ...1  
- Medium-sized carrots…. - ..4 
- Parsley…... - 2 tsp  
- Cilantro ….. - 2 tsp (optional) 
- A pinch of cumin 
- A pinch of salt 
- Pepper to taste

Method
- Drain the water from chickpeas  and dry them for a while on an absorbent paper. 
- Chop the chickpeas until they have a gritty texture. 
- Chop onion, parsley, carrots and cilantro into small pieces and add to the chickpeas. Then add cumin, salt and pepper to taste. 
- Add the chopped walnuts, mix well and form balls. If it’s too moist, you can add a little oatmeal, chickpeas or whole wheat. 
- In the oven tray lined with vegetable parchment paper, bake the balls at 180°C for 15 to 20 minutes. Turn them over and bake for another 10 to 15 minutes. 
- Serve hot. 

SPRING ROLLS WITH WALNUTS
Ingredients
- Spring roll pastry, frozen……… - ..1 package (550 gm)
- Chinese noodles, fine - …………..250 gm
- Red onions - ……………….2 
- Green bell pepper - ……….1 
- Red bell pepper - ………..1
- Walnuts……….. - 150 gm
- Oil………. - 1/2 lt 
- Minced meat, mixed ……….. - 300 gm 
- Chilli sauce…… - 1/2 tbsp
- Parsley for garnish

Method
- Let the pastry defrost at room temperature and soak noodles in hot water for about 5 minutes.
- Peel onions and cut into strips. Wash, rinse and cut peppers into cubes. Also, coarsely grind the walnuts.
- In a pan, heat 2 tbsp of oil, add minced meat and sear for about 6 minutes. After 4 minutes, add onions, peppers and walnuts and fry. Season with salt and chilli sauce.
- Pour noodles into a sieve, cut them up into smaller pieces and add them into the meat-vegetable mixture.
- Lay out 16 spring roll pastries in portions onto a counter top. Spread filling out onto the middle of the pastry sheets. Place the lower corner over the filling, flap the right and left side inward over the filling and then roll up the rest.
- Heat the remaining oil and fry the spring rolls in portions for 3-4 minutes until crispy. Serve on a platter and garnish with parsley. Use chilli sauce for dipping.

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