Cheeky headline aside, nuts are an absolute powerhouse of nutritional benefits and research shows time and time again they’re a great way to look after your heart health. And it’s critical we’re looking after it, because one Australian dies every 12 minutes from cardiovascular disease (CVD), and is a contributing factor to one in four deaths. Incorporating nuts (of all kinds, shapes and sizes – see the innuendo remains strong despite the serious subject matter!) into our daily diet has been shown to lower the risk of developing CVD, as well as decreasing many of the risk factors.
With Heart Week coming up on 6-12 May, why not make a health pledge to increase your nut consumption with a daily handful, or even better, one of these great recipes below. If every Australian embraced this practice, not only would we reduce rates of CVD, but we could also contribute to saving Australia close to $1 billion in health care costs every year!
NUT MINCE RECIPE
Looking to up your protein intake while reducing meat consumption? Made in 3 mins, this is a versatile and simple-to-prepare food swap loaded with goodness.
Ingredients
• 10 button mushrooms, roughly chopped
• 2/3 cup almonds
• 2/3 cup walnuts
Method
- Place mushrooms, almonds and walnuts into a small food processor and pulse until just combined and crumbly.
- Store in an airtight container in the fridge for up to 5 days
Tip
You can mix and match whatever nuts you’ve got on hand to create a delicious ‘mince’ that suits your preferences. Experiment with adding ground spices to make the ‘mince’ your own! For example, add cumin and coriander for a Middle Eastern version, or add smoked paprika if you’re in the mood for Mexican.
RICOTTA MOUSSE WITH WALNUT CRUMBLE RECIPE
This sweet treat is ready in just 30 minutes, healthy and easily serves 4 after dinner, or yourself for meal prep.
Ingredients
• 6 figs, quartered (or substitute your favourite soft fruit)
• 1 tablespoon brown sugar
• 150ml thickened cream
• 1 teaspoon vanilla bean paste or extract
• 125g smooth ricotta
• 1 tablespoon honey
• 2 tablespoons plain flour
• 1 tablespoon caster sugar
• ¼ teaspoon ground cinnamon
• 1 cup walnuts, roughly chop into small pieces
• 2 teaspoons olive oil
Method
- Preheat oven to 200C (fan-forced). Line a tray with baking paper. Place figs onto the tray (cut side up) and top each with a little brown sugar. Transfer to the oven and cook for 10-15 minutes or until tender but not completely falling apart.
- Meanwhile, whip cream and vanilla to firm peaks. In a second bowl, use a spatula to beat together ricotta and honey. Fold cream and ricotta curd mixtures together until well combined.
- Rub together flour, sugar, cinnamon, walnuts and oil in a small bowl. Tip mixture into a dry frying pan and cook over medium-high heat, stirring, until golden and fragrant.
- Serve figs with ricotta curd mousse and walnut crumble.
Tip
Pistachios, pecans, and macadamias are excellent alternatives to walnuts in this dish, so you can customise it to suit your taste preferences. It’s easily adapted for a gluten-free recipe – simply replace the plain flour with an equal amount of gluten-free flour. Gluten-free flour is naturally crumbly in texture, so makes a perfect replacement for this recipe.
