The nut market is booming. In fact, to meet demand, more than a billion pounds of walnuts were harvested in 2022, according to the California Walnut Board.
They are particularly popular in the United Kingdom, where consumption has increased almost fivefold since 2011. But around the world, people Really, I really love nuts. In fact, by 2028, the global market value is expected to exceed $10 billion. And it’s no surprise: nuts are rich in nutrients, especially omega-3. Plus, they taste great and are so versatile that you can use them in a variety of recipes, from breakfast dishes from dinner to dessert.
Want to start cooking with nuts? You have arrived at the right place. We’ve rounded up some delicious vegan recipes here. But first, here’s a little more about the special health benefits of this popular nut.
What are the health benefits of eating nuts?
Walnuts are small, wrinkled nuts that grow inside the hard shells of walnut trees. For the most part, they are eaten raw, but they are also tasty when roasted. Like most nuts, walnuts are a good source of nutrients, such as protein, fiber, calcium and potassium.
But they are particularly famous for their polyunsaturated fat content. A single serving of nuts contains about 2.5 grams of omega-3, a healthy fatty acid that supports heart and brain health.
Indeed, in 2022, a study found that eating a handful of nuts every day can help reduce stress. Researchers evaluated undergraduate students, who ate two ounces of nuts per day for 16 weeks, and found improvements in self-reported mental health indicators, like mood and sleep patterns.
“While more research is needed, evidence is becoming clear that consuming nuts as part of a healthy diet may have positive effects on cognition and mental health, potentially due to their abundance in omega-3 ALA,” lead researcher Larisa Bobrovskaya, PhD, says.
Other studies on the benefits of nuts have also found a reduced risk of type 2 diabetes and a reduced risk of fatal heart disease.
What is the best way to eat nuts?
Research indicates that to receive the health benefits of nuts, people should eat between one and two ounces per day. But there are many different ways to do this. Sure, you can eat a handful of them raw, but you can also make things a little more interesting by baking them into a cake or muffins, for example. You can sprinkle them on cereal, pancakes, granola or oatmeal, or even add them to pasta or pizza dishes.
When it comes to nuts, there really are no rules. They have such a mild flavor and satisfying crunch that they complement most dishes. Need more inspiration? Here are some of our favorite vegan recipes to make with nuts.
Vegan Nut Recipes
Dr. Katie Takayasu
1 Vegan Walnut, Cinnamon, and Pecan Granola
With its delicious combination of nuts, seeds, spices and fresh fruit, granola is a hearty and nutritious way to start the day. For added crunch, add a cup of raw nuts, along with ingredients like pumpkin seeds, shredded coconut, ground cardamom, and agave.
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Beverly Lynn Bennett
2 Zucchini and walnut bread
Banana bread is tasty, of course. But if you’re craving a change, why not try this zucchini walnut bread instead? It’s delicious, nutritious and incredibly addictive. For a little extra sweetness, add your favorite chocolate chips too.
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Little Pine
3 Crispy Herb-Roasted Maitake Crostini with Walnut Pesto Aioli
Maitake mushrooms (also called hen of the woods) have a delicious, rich, earthy flavor that pairs wonderfully with a walnut pesto aioli. The latter sounds complicated, but it’s actually very easy to make (just make sure you have a food processor handy!).
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Ginny Kay McMeans
4 Magic Cookie Bars
Layer nuts with chocolate chips, graham crackers and shredded coconut to make these delicious cookie dessert bars. The key ingredient is vegan condensed milk, which is now widely available – you can read all about it. here!
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Marie Callan
5 Winter Farro Salad
Ignore the name of this salad, because it’s not just for winter. You will definitely be able to enjoy this delicious blend of olives, onions, lemon zest, maple syrup, herbs and nuts all year round. And if it’s summer, we also recommend a glass of fresh lemonade.
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Lauren Toyota
6 Linguine with Brussels sprouts in white wine sauce
Transport yourself to the Mediterranean with these delicious linguine with Brussels sprouts, accompanied by a light but creamy and delicious white wine sauce. A topping of chopped nuts and vegan parmesan makes this dish even more special.
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To learn more about vegan ingredients, read:
Charlotte is a writer and editor based in sunny Southsea on the south coast of England.
