Crunchy and Flavoursome Walnut Mince

Meatless Monday Food Idea

Crunchy and flavoursome WALNUT mince

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'Tis Monday and another week has begun. Why not rejoice it with an easy meatless Monday family pleaser?

Let me tell you just a tiny bit about the amazing health benefits of walnuts.

No more cholesterol problems

Excellent source of omega-3 fatty acids and plant sterols, walnuts lower the "bad" cholesterol in the blood.

Loving heart

Vitamin E in walnuts can prevent plaque formation in arteries, keeping your blood vessels and heart healthy.

Bye bye pain

Walnuts are great anti-inflammatory food. If you're suffering from arthritis walnuts are definitely a food you want to consume regularly!

Anti-oxidant properties

The vitamin E is also known as an anti-oxidant, a substance that fights oxidation in the body. Oxidation leads to ageing of cells.

Here's the recipe:

Ingredients (serves 4)
1 clove Garlic, crushed or chopped finely
1 cup Walnuts, chopped finely (either by hand or a food processor)
2 Tb Sundried tomatoes, chopped finely
1 cup Mushrooms, chopped finely
1 Tb Extra virgin olive oil cold-pressed
1 tsp Soy sauce (salt-reduced)

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  1. Place sundried tomatoes in a small bowl and add water to just cover the top. Let it soak.
  2. Heat olive oil in a saucepan over medium heat. Cook garlic and mushrooms for 3-4 minutes or until mushrooms are tender. Add the walnuts and sundried tomatoes (with the water) and cook for another 2-3 minutes or until most water has evaporated. Turn off heat and mix in soy sauce. 
  3. It's now ready to be served!
How do you use walnut mince?
  • Taco filling - Grab a taco shell, place lettuce leaves, then top it with walnut mince. then comes the usual (and also delicious) avocado and spicy salsa.
  • Bolognaise - Simply replace meat mince with walnut mince. If you're in a rush, then you can mix walnut mince with a canned tomato-based sauce and you're favourite pasta dinner is ready in minutes!
  • On toast - These walnut mince go especially well with spelt or rye sourdough. Drizzle a little extra virgin olive oil cold-pressed on sourdough toast and sprinkle walnut mince. You can also top ricotta, yoghurt or hummus depending on your appetite.