The Food Coach

Free Healthy Recipe - Veggie and Nut Loaf with Tomato and Olive sauce

Dairy free, Low GI, Low sugar

I've seen many carnivores look expectantly at this vegetarian version of a meat loaf as it's far more interesting and delicious. The walnut is one of the most nutritionally rich nuts available and works beautifully in a nut loaf.
Someone once told me that foods are good for the body part they resemble. How much truth there is in that is questionable, (some sausages that are good for nothing), but in the case of walnuts with their "brain like" form, there is some justification to believe it. Walnuts contain a high percentage of Omega 3 fat that cannot be made by the body. Amongst other things Omega 3 fatty acids are believed to help improve cognitive function, in other words how your brain works.

Ingredients
1 cup walnuts
1 tbsp olive oil
1 brown onion finely chopped
2 large cloves garlic
3 organic carrots grated
100 grams mushrooms, chopped
1 cup flat leaf parsley, chopped
2 eggs
½ tsp sea salt

Copyright John Paul Urizar
www.johnpaulurizar.com.au

Method

Preheat the oven to 180 degrees Celsius.

In a small frying pan, dry roast the walnuts over a medium heat and set aside to cool. Once cooled, grind them in a food processor until the pieces are small but not powdery. Heat the oil in a frying pan and add the onions and garlic and cook for 2 - 3 minutes. Combine them in a bowl with the mushrooms, grated carrot, parsley, walnuts and breadcrumbs. Beat the eggs together with seasoning and combine thoroughly into the vegetable and nut mix.
Place the mixture into a loaf tin lined with kitchen paper and bake for 35 - 40 minutes. Serve warm with tomato and olive sauce and a green vegetable.

Note: Breadcrumbs are easily made (and guaranteed to be better for you) when you make them in a food processor using a quality wholegrain bread.

Makes 6 servings

Scale recipe to serves

Prep Time: 20 mins
Cooking Time: 35-40 mins
Ready in: 60 mins


Suitable for:
Dinner, Lunch

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Nutritional Information - Per Serve
Kj 1156 kj
Calories 276 kcal
Fat 20.1 g
Saturated Fat 2 g
Total Carbohydrate 13.9 g
Total Protein 8.6 g
Fibre 4.2 g