Awesome Meal Prep Ideas with Walnuts

April 02, 2024 6 min read

 

Walnuts were the very first product we activated at 2die4, way back in 2004! Two decades later this much-loved nut is still a favourite with thousands of our loyal customers.

Nuts in general are full of nutrients and walnuts have long been touted for their high omega-3 fatty acid content, making them an ideal snack for anyone needing a powerhouse brain boost ‚Äď talk about the perfect work or study snack! If you‚Äôve tried raw walnuts before and have not loved their slightly bitter aftertaste, activated walnuts are a whole lot sweeter and crunchier! Old Traditions Made New

OLD TRADITIONS MADE NEW

Walnuts are one of the oldest food trees on earth, dating back more than 9,000 years. The art of nut activation is not new either. It has been used by many indigenous cultures to help improve the flavour of nuts and seeds, which is believed to enhance nutrient availability. Our traditional activation process, using a small amount of biodynamic fresh whey in the soak, transforms the taste of our walnuts by banishing any nut bitterness and creating a delicious, crunchy nut.

HOW DOES ACTIVATION WORK?

If you’re new to the world of nut activation, here’s a quick summary. Activating walnuts involves soaking and sometimes sprouting them, which helps reduce their natural inhibitors, such as phytic acid and enzyme inhibitors. This process is believed to make the nuts' nutrients more accessible to the body, ensuring that you get the most out of each bite. Activating walnuts may also increase the bioavailability of essential minerals, such as magnesium, zinc, and iron, which are critical for various bodily functions.

GREAT FOR THE HEART, EASY ON DIGESTION

Incorporating activated walnuts into your diet is a heart-smart choice that supports cardiovascular wellbeing. Activated walnuts are also easier on the digestive system than their raw counterparts. The activation process helps reduce enzyme inhibitors, making them more digestible, so they can be a good option if you usually experience discomfort after eating raw nuts.

ACTIVATE YOUR DIET WITH WALNUTS

Wondering how you can increase your uptake of activated walnuts? Here’s a few recipes that will cover you for every day of the week. 

1. SALAD & PASTA TOPPERS

Add some extra crunch, flavour, and nutrition to just about any salad or pasta combo. Sprinkle activated walnuts on salads for added crunch and nutrition and try this tangy Broccoli, Lemon & Walnut Pasta, courtesy of our friends at Honest to Goodness.

BROCCOLI, LEMON & WALNUT PASTA 

INGREDIENTS (serves 4) 
  • 1 Head of broccoli
  • 1/2 Cup of Organic Activated Vegan Walnuts
  • 3 Cloves of garlic, peeled
  • 1/3 Cup of Nutritional Yeast Flakes
  • 1/3 Cup of extra virgin olive oil
  • Rind of 1 lemon
  • Juice of half a lemon
  • 1/4 Cup of fresh mint leaves
  • 1/2 Tsp salt
  • 1/2 Tsp sugar
  • 1/4 Tsp ground black pepper
  • 1 Tbsp cold water
  • 500g of your favourite dried pasta

METHOD 

  1. Fill a large pot with water and bring to the boil over a high heat. 

  2. Cut the head of broccoli into bite size florets and slice the stalk into thin rounds. Once water has come to a boil, place in the pot and blanche for 3 minutes. 

  3. Meanwhile, set up a bowl of iced water. After 3 minutes, scoop out the broccoli using a skimmer and place into the iced water to stop the cooking process. Do not discard the pot of boiling water. 

  4. Salt the boiling water and begin to cook your favourite pasta until al dente, as per packet instructions. 

  5. Once the blanched broccoli has cooled, strain off the iced water and place broccoli into a food processor. Add the activated walnuts, garlic, nutritional yeast flakes, lemon juice and rind, mint, salt, sugar, pepper, and cold water. Blitz into a sauce while slowly pouring in the extra virgin olive oil. 

  6. Once pasta is cooked, reserve ¬ľ cup of the pasta water and then strain remaining water off pasta. Return pasta, broccoli, lemon and walnut sauce and reserved pasta water back to the empty pot.¬†

  7. Toss pasta through the sauce over a medium heat for 2 minutes or until sauce begins to evenly coat the pasta.¬† Serve hot ‚Äď Enjoy!¬†

 

2. SMOOTHIES 

Pump up your protein intake the natural way with a handful ofactivated walnuts in your next smoothie. 

WALNUT & BANANA SMOOTHIE

INGREDIENTS

  • 1 Cup milk of choice (we love Honest to Goodness Organic Oat Milk)
  • 1 Large ripe banana
  • ¬Ĺ Cup Organic Activated Vegan Walnuts
  • 3-4 Large Medjool dates
  • 2 Tbsp organic cacao powder
  • ¬ľ Tsp organic vanilla powder
  • Ice

METHOD 

  1. Soften dates first in hot water. Strain. 
  2. Add all ingredients into a blender & blend until smooth. 
  3. Serve & enjoy with a friend. 

3. SNACK TIME

Forget unhealthy processed snacks. Keep a stash of Activated Walnuts in your desk drawer for a quick and healthy afternoon boost. Aim for a 30g serve most days of the week. You can also add to trail mix for a quality snack on the go.

4. BAKE IT UP 

This incredible nut combination combines walnuts with a range of other activated nuts and seeds to create a nutritious loaf. 

NUT LOAF

INGREDIENTS

METHOD 

  1. Mix the wet and dry ingredients separately in two bowls. Then add wet to dry. 
  2. Pour the mixture into a lined bread tray and push down using the back of a spoon to ensure there are no air bubbles.   
  3. Bake at 180 for 40 mins.  
  4. Take the bread out of the tray and flip it over. 
  5. Pop back in the oven on a baking tray for another 10-15 mins.  
  6. The bread is ready when it sounds hollow when you knock on it!  
  7. Let it cool completely before slicing.  ENJOY! 

5. GRANOLA

Start the day right with this delicious walnut granola combo. 

ACTIVATED WALNUT GRANOLA

INGREDIENTS (serves 4) 

METHOD 

  1. Preheat the oven to 180¬įC and line a baking tray with baking paper.¬†
  2. Combine the quinoa, walnuts, cranberries, sunflower seeds, pepitas, almond flakes, linseeds, cinnamon, and nutmeg in a bowl and mix well to combine.  
  3. Place the coconut oil in a saucepan over medium heat and heat until it has melted. Add the brown rice syrup and vanilla and stir for 30 seconds. Remove from the heat.  
  4. Pour the liquid mixture over the dry ingredients and stir well, ensuring the dry ingredients are coated thoroughly.  
  5. Transfer the granola to the baking tray in a single layer, then cook in the oven for 20 minutes, stirring frequently and breaking up any clumps that form. Remove from the oven, add the coconut flakes, and bake for a further 5 minutes. 
  6. Remove from the oven and cool. 
  7. Serve with milk of choice or enjoy on its own. 

6. SMOOTHIE BOWLS

Perfect for breakfast or dessert,add yourfavourite activated walnuts to this Super Green Smoothie Bowl. 

SUPER GREEN SMOOTHIE BOWL

INGREDIENTS 

  • 1Large frozen banana¬†
  • 1Kiwifruit¬†
  • ¬ĹSmall ripe avocado¬†
  • 1Cup fresh leafy greens (spinach, lettuce,silverbeet, collard greens)¬†
  • 1Tsp maca powder (ideal for brekky)¬†
  • 1Tsp mesquite powder (ideal for brekky)¬†
  • 1Tsp organic hemp seeds¬†
  • ¬ĹTspSpirulina¬†
  • ¬ĺCup - 1 cup coconut milk¬†

METHOD

  1. Place all ingredients in your blender and blend until smooth and creamy. 
  2. Top with 2die4 Organic Activated Walnuts and dried fruits.   

7. CHOCOLATE

ORGANIC CHOC-WALNUT SNAPS

INGREDIENTS

  • 3 Tbsp Organic cacao powder
  • 2 Tbsp Organic coconut oil
  • 2 Tbsp Organic coconut cream
  • 3 Tbsp Organic peanut butter
  • 1 tbsp Organic Rice Maple Syrup
  • 2 tbsp Organic coconut flakes
  • 1/3 cup Organic Activated Walnuts
  • 1 Tbsp Organic dried fruit of choice

METHOD

  1. Melt coconut oil & coconut cream in a pot until liquid. Stir in peanut butter and maple syrup. Remove from heat. 
  2. Stir in cacao powder then add all other ingredients and mix well. 
  3. Tip mixture onto a lined tray & spread out evenly. 
  4. Place in the freezer for at least 2 hours to set. 
  5. Use a knife to cut into pieces. 
  6. Store any left-over in fridge/freezer. 

SHOP OUR NUTS RANGE >>>

 

 


Also in Activated Blogging

Activated Almonds - Sourcing From the Best in Australia
Activated Almonds - Sourcing From the Best in Australia

February 28, 2024 2 min read

Read More
2die4: 20 Years of Activated Excellence
2die4: 20 Years of Activated Excellence

February 07, 2024 2 min read

Read More
The 2Die4 Rebrand is Live!
The 2Die4 Rebrand is Live!

January 25, 2023 2 min read

Read More