Walnut Spread Recipe

Walnut Spread

This healthy and gluten-free walnut spread is a great add-on to your breakfast or snack. Serve it in the morning with some gluten-free slice of bread and you’ll have enough energy throughout the rest of the day. Nonetheless, you may also serve it with some grilled zucchini for an excitingly light dinner!
Course Appetizer, Breakfast, Snack
Cuisine Mediterranean
Keyword spread, walnut
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 64 servings
Calories 36kcal

Ingredients

  • 2 medium potatoes skin off, quartered
  • 1 cup crushed walnuts
  • 2 cloves garlic
  • ¼ medium onion
  • 2 teaspoons fresh parsley leaves
  • 3 tablespoons extra-virgin olive oil
  • 1 ½ tablespoon mustard
  • 1 ½ tablespoon fresh tomato juice
  • Juice of ½ lemon
  • Salt and pepper as needed

Instructions

  • Boil water in a pot and cook the potatoes until tender. Drain and transfer to a high-powered blender or food processor.
  • Add in the rest of the ingredients and pulse until smooth. Season with salt and pepper to taste.
  • Transfer to a serving bowl or mason jar for later use.

Notes

  • This recipe is best served with gluten-free pita, bread, vegetable sticks, or alike.
  • Feel free to add some warm water to thin out the mixture. On the other hand, add some more nuts to thicken it out. For a smoother texture, add some more olive oil.

Nutrition

Serving: 1tablespoon | Calories: 36kcal | Carbohydrates: 2g | Protein: 1g | Fat: 3g | Saturated Fat: 1g | Sodium: 6mg | Potassium: 47mg | Fiber: 1g | Sugar: 1g | Vitamin A: 3IU | Vitamin C: 2mg | Calcium: 5mg | Iron: 1mg
Walnut spread

Walnuts are good for our health, especially for the better work of the brain. They contain omega 3 fatty acids which are considering that they have an extra role in the immune system. Also, they have a big anti-inflammatory effect, because of the omega 3. Usually, we consume Omega-6 while the Omega-3 is somehow forgotten. Omega-6 is pro-inflammatory and it may cause low-grade inflammation in the body. Elson Haas, MD, author of The False Fat Diet says that the inflammation prompts the oxidizing of the LDL or bad cholesterol, which leads to a heart issue. https://www.penguinrandomhouse.com/books/73258/the-false-fat-diet-by-elson-m-haas-md-and-cameron-stauth/ 

Besides, Omega-3 counteracts the damage of Omega-6 and prevents oxidation of LDL cholesterol. So is good to have them approximately 30 gr in a day. The recommendation is to consume them raw, not toasted because roasting temperature destroys omega-3. If you want a toasted taste, soak them in water, leave overnight, and use a dehydrator. And in a combo with potatoes which are rich in potassium, phosphorus, and magnesium you will intake almost of your daily recommendation needs for those important minerals in this walnut spread.

With this combination of walnuts and potatoes, you will have a nutritional-rich meal or snack. Potatoes are cholesterol-free, low in sodium which are good for your blood pressure, also they are rich in fibers, and in the end, this is a gluten-free walnut spread.

You can eat this walnut spread in the morning, with some wholegrain integral slice of bread or you can make this delicious gluten-free zucchini bread. it will give you fullness and energy during the whole day, or you can have it for the dinner, sliced on grilled zucchini circles.

Enjoy.

Recommended products

Cuisinart Mini-Prep Plus Processor

4.5/5

Oster Pro 1200 Blender

4.4/5

Mike

Mike

Hi! I’m Mike. I’m happily married and have a young daughter. I’ve lived all over the world and have learned a lot from seeing others’ perspectives. I’ve also had many life altering health challenges. Fortunately, my lovely and brilliant wife helped save me by finding a new and better way for us to live. We started The Healthy Treehouse to share what we’ve learned and to learn from others, too.
 

Let's Be Friends

Amazon Associate Disclaimer

As an Amazon Associate I earn from qualifying purchases.