Wholefood with a focus on ‘Food as Medicine’
Try Sandra’s Lentil Walnut Pate full of healthful goodies
Sandra has been a Wholefood Nutritionist, Natural Food Educator and Cooking Teacher for 25 years. She travels extensively to study new developments in health, food as medicine, macrobiotics and natural food cookery with many masters of the health food movement. Today she’s sharing one of her favourite party time savoury snacks which is full of nutritional value and a delight to your taste buds.
Green lentils dried 150gms = 2/3 cups
Bay leaf 1
Walnuts 1 cup
Extra Virgin Olive Oil 1 TBS
Spiral Foods Mirin 2 TBS optional
Onion – medium diced 1
Garlic – minced 2 cloves
Shiro White Miso 2 TBS
Basil – dried 1 TBS
Cook the lentils with bay leaf in water to cover by 5cm. Bring to boil, then lower heat to simmer for 30-40 minutes, until tender. Drain. Remove bay leaf.
Roast walnuts in pre-heated oven at 150ºC for about 6 minutes. Allow to cool.
Heat oil and mirin in a skillet; add diced onion and garlic, stirring frequently, until slightly browned, about 5 minutes.
Combine roasted walnuts, lentils, onion mixture and remaining ingredients in a food processor and puree.
Serve in small scoops on lettuce cups garnished with thin slivers of spring onions and crackers.
Refrigerate and use within 3 days.
Unique among nuts, walnuts contain a good amount of alpha-linolenic acid (ALA), the plant-based omega-3 essential fatty acid.
Walnuts are a good source of mono-unsaturated, heart-friendly fats, and studies show they help to lower the bad form of cholesterol (LDL).
In addition to antioxidants and essential ALA/omega-3 fatty acids, 30gms provides a convenient source of protein (4 grams) and fibre (2 grams). Walnuts are also a good source of magnesium and phosphorus – both important minerals involved in the body’s processes and necessary for achieving optimal wellness.
Walnuts are definitely good for you, as long as you don’t overdo it; like other nuts, they are relatively high in calories. More is not necessarily better so only a handful of nuts a day is advised.
For more of Sandra’s Wholefood Recipes and cooking classes, visit her site