Ace-Healthy-Snacks

Meet your new plant-based hero

We explore why California Walnuts deserve a special place in plant-based eating

So you’ve switched to a plant-based diet, or perhaps you’ve always followed one. The health benefits are endless, but it can be a challenge to make sure you’re getting all the nutrients your body needs. Quite often, plant-based meals can be low in protein, for example, a tasty vegetable soup with crusty bread or a veggie stir-fry with noodles. Unless these dishes contain plant proteins such as nuts, soy, beans or lentils, they could be lacking the protein our bodies need. California Walnuts are here to help. With walnuts you get goodness in every bite, making them a necessary part of a healthy plant-based diet.

Why are California Walnuts good for vegans?

California Walnuts are quite versatile, having a mild and creamy flavour, while bringing a healthy crunch to both sweet and savoury dishes. As well as including in salads, sandwiches and pasta, California Walnuts make a great plant-based meat substitute in many of your favourite meals.

“Walnut mince” is simple to make – it uses just two ingredients – and is great for using in meat-free dishes, like spaghetti bolognese, as well as for topping pizzas and nachos. Watch our “how to make walnut mince” video for a step by step guide.

Not only do walnuts add texture and flavour to meals, but nutrients too. Adding walnuts gives your meal a boost of protein: a 30g handful gives you 4.4g.

In addition to adding protein to your diet, walnuts are also the only tree nut to contain significant amounts of the plant-based essential omega-3 fatty acid ALA (2.7g per 30g portion*), an essential fat that your body can’t make on its own.

What are omega-3 fatty acids?

Most foods that contain fat have a different combination of fatty acids; polyunsaturated fats have two major fatty acids, one being omega-3.

Omega-3 fatty acids can be classified as alpha-linolenic acid (ALA), eicosapentaenoic

acid (EPA), and docosahexaenoic acid (DHA) and they all have important functions in the body. ALA is the plant derived soruce and EPA and DHA are from marine sources. Your body can not make omega-3s so it’s essential that you have a daily supply in your diet.

The good news is that California Walnuts are great sources of omega-3 ALA, which research has shown can contribute to the maintenance of normal blood cholesterol levels*and is just one of the reasons California Walnuts have been given the heart healthy seal of approval from HEART UK.

Omega-3 fatty acids and the vegan diet

If you’re following a vegan diet it is important to pay close attention to your omega-3 intake. ALA can easily be obtained by vegetarians and vegans through consuming more plant-based foods that are rich in ALA such as walnuts. EPA and DHA are more difficult to obtain when following a strict vegetarian and vegan eating pattern. One can increase levels of EPA or DHA by consuming more ALA or taking a microalgae-based supplement.

It is always a good idea to consult with a registered dietitian nutritionist. The British Dietetic Association recently published a comprehensive feature about vegan diets which clearly demonstrates how adding a few walnut halves can enrich your meal, be it soup, pasta or even a sandwich.

For more information on California Walnuts, omega-3 ALA and recipe inspiration visit californiawalnuts.co.uk

*Approx. a handful