It’s important to have at least one good nut roast recipe in your repertoire. It’s something that’s very good for making a good dish out of odds and ends that are in your house, and done well, it’s not only filling and nutritious, but a tasty treat too. Done badly, everyone knows the results can be unfortunate… Making this the perfect way to show off your skills!

You will need

• 1 cup walnuts
• ½ cup almonds
• ¼ cup whole mixed seeds (chia, pumpkin, & poppy are great)
• ¼ cup ground flax (also called flax meal)
• 1 medium onion, finely chopped
• 1 large carrot, grated
• 4 oz dried apricots, chopped
• 3 oz mushrooms, chopped
• 1 oz dried goji berries
• ½ bulb garlic, crushed
• 2 tbsp fresh sage, chopped
• 1 tbsp nutritional yeast
• 2 tsp dried rosemary
• 2 tsp dried thyme
• 2 tsp black pepper, coarse ground
• 1 tsp yeast extract (even if you don’t like it; trust us; it will work) dissolved in ¼ cup hot water
• ½ tsp MSG or 1 tsp low-sodium salt
• Extra virgin olive oil

Method

(we suggest you read everything at least once before doing anything)

1) Preheat the oven to 350℉ / 180℃, and line a 2 lb loaf tin with baking paper.

2) Heat some oil in a skillet over a moderate heat, and fry the onion for a few minutes until translucent. Add the garlic, carrot, and mushrooms, cooking for another 5 minutes, stirring well. Set aside to cool a little once done.

3) Process the nuts in a food processor, pulsing until they are well-chopped but not so much that they turn into flour.

4) Combine the nuts, vegetables, and all the other ingredients in a big bowl, and mix thoroughly. If it doesn’t have enough structural integrity to be thick and sticky and somewhat standing up by itself if you shape it, add more ground flax. If it is too dry, add a little water but be sparing.

5) Spoon the mixture into the loaf tin, press down well (or else it will break upon removal), cover with foil and bake for 30 minutes. Remove the foil, and bake for a further 15 minutes, until firm and golden. When done, allow it to rest in the tin for a further 15 minutes, before turning it out.

6) Serve, as part of a roast dinner (roast potatoes, vegetables, gravy, etc).

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• Why You Should Diversify Your Nuts!
• Chia Seeds vs Pumpkin Seeds – Which is Healthier?
• Apricots vs Peaches – Which is Healthier?
• Goji Berries: Which Benefits Do They Really Have?
• Ergothioneine: “The Longevity Vitamin” (That’s Not A Vitamin)

Take care!

Soba noodles are a good source of rutin, which is great for the heart and blood. Additionally, buckwheat (as soba noodles are made from) is healthier in various ways than rice, and certainly a lot healthier than wheat (remember that despite the name, buckwheat is about as related to wheat as a lionfish is to a lion). This dish is filled with more than just fiber though; there are a lot of powerful phytochemicals at play here, in the various kinds of cabbage, plus of course things like gingerol, capsaicin, allicin, and piperine.

You will need

• 14 oz “straight to wok” style soba noodles
• 3 bok choi (about 7 oz)
• 3½ oz red cabbage, thinly sliced
• 10 oz raw and peeled large shrimp (if you are vegan, vegetarian, allergic to shellfish/crustaceans, or observant of a religion that does not eat such, substitute with small cubes of firm tofu)
• 1 can (8 oz) sliced water chestnuts, drained (drained weight about 5 oz)
• 2 tbsp gochujang paste
• 2 tbsp low-sodium soy sauce
• 1 tbsp sesame oil
• 2 tsp garlic paste
• 2 tsp ginger paste
• 1 tbsp chia seeds
• Avocado oil for frying (or another oil suitable for high temperatures—so, not olive oil)

Note: ideally you will have a good quality gochujang paste always in your cupboard, as it’s a great and versatile condiment. However, you can make your own approximation, by blending 5 pitted Medjool dates, 1 tbsp rice wine vinegar, 2 tbsp tomato purée, 2 tsp red chili flakes, 1 tsp garlic granules, and ¼ tsp MSG or ½ tsp low-sodium salt. This is not exactly gochujang, but unless you want to go shopping for ingredients more obscure in Western stores than gochujang, it’s close enough.

Method

(we suggest you read everything at least once before doing anything)

1) Mix together the gochujang paste with the sesame oil, soy sauce, garlic paste, and ginger paste, in a small bowl. Whisk in ¼ cup hot water, or a little more if it seems necessary, but go easy with it. This will be your stir-fry sauce.

2) Slice the base of the bok choi into thin disks; keep the leaves aside.

3) Heat the wok to the highest temperature you can safely muster, and add a little avocado oil followed by the shrimp. When they turn from gray to pink (this will take seconds, so be ready) add the sliced base of the bok choi, and also the sliced cabbage and water chestnuts, stirring frequently. Cook for about 2 minutes; do not reduce the heat.

4) Add the sauce you made, followed 1 minute later by the noodles, stirring them in, and finally the leafy tops of the bok choi.

5) Garnish with the chia seeds (or sesame seeds, but chia pack more of a nutritional punch), and serve:

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• What Matters Most For Your Heart?
• Red Cabbage vs White Cabbage – Which is Healthier?
• Ginger Does A Lot More Than You Think
• The Many Health Benefits Of Garlic
• Capsaicin For Weight Loss And Against Inflammation
• Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
• If You’re Not Taking Chia, You’re Missing Out

Take care!