This Crumbly Walnut Topping Tastes Like Parmesan Cheese
For years, my vegan friends and colleagues have been raving about their cheese alternatives. I mostly declined any invitation to try a “fake” cheese. After all, I’m not vegan and I love Parmesan cheese (the real kind, preferably from the Parmigiano-Reggiano region of Italy.)
Then, while searching for more ways to get my students to eat walnuts—because they are rich in alpha linoleic acid and well-studied to enhance brain health—I stumbled upon my old recipe for Cashew “Parm.” Pulsing cashews in a food processor with nutritional yeast and miso paste creates a crumbly topping that hints of Parmesan. But when I made it with walnuts instead, along with a few of my own touches like smoked salt and garlic, I realized I had been totally missing the point of plant-based “cheeses”—they’re not a lame substitution, but delicious and versatile condiments in their own right. My walnut “parm” recipe isn’t just for vegans; it’s for everyone to love.
Why eating less cheese is good for your brain
My Walnut “Parm” is not meant to totally replace Parmesan cheese (unless, of course, you are vegan.) However, for the purposes of brain health, cutting back on cheese is a proven strategy for enhancing brain longevity. Studies have shown there is a linear relationship between saturated fat in the diet and poor cognitive function, as well as an increased risk of getting Alzheimer’s. That’s why the MIND diet study included a lot less butter, cheese, red meats, and fried foods in their guidelines than are typically consumed in the U.S. (See the breakdown of these guidelines here: Five Food Groups To Avoid to Keep Your Brain Healthy.)
The many ways to love your Walnut “Parm”
Now that I always have a batch of Walnut “Parm” in the fridge, I’ve also discovered how many foods are enhanced by its nutty, salty, flavor. Walnut “Parm” balances the sweetness of root vegetables like beets and sweet potatoes especially well. I sprinkle it on avocado toast, sliced apples, pasta, polenta, rice pilaf and grilled chicken, not to mention zucchini noodles, as in the recipe, below.
Nutritional yeast adds pungency, vitamins
Nutritional yeast adds unique flavor to the “parm,” thanks to pungent, almost cheese-like taste. I recommend keeping a jar in your pantry to sprinkle on other foods, such as popcorn, savory oatmeal, and salads. A type of yeast (Saccharomyces cerevisiae) used for brewing beer and making bread, nutritional yeast is rich in selenium, vitamins B-6, B-12, B-3 and folic acid.
Miso paste is a fermented food
Miso paste is another great condiment to keep in the refrigerator. Made from chickpeas, soybeans, barley, or wheat, miso paste is a fermented whole food, providing beneficial bacteria that can contribute to a diverse gut microbiota. It also contains isoflavones, vitamin E, brain-friendly fats, and essential amino acids (the ones that need to be consumed through foods because our bodies don’t make them.) For my Walnut “Parm” recipe, I favor white miso paste, since its mellow flavor doesn’t overpower. Miso paste can also be very salty. Because it is used in small amounts in most recipes, this is not usually a problem. If you are following a low-sodium diet, check the labels for sodium content. I particularly like the low-sodium version from Eden Soy Foods.
I do love the hint of smoke that my favorite salt (Maldon smoked salt) adds, lending another layer of umami flavor to the “parm,” but of course, regular salt will still work. If you do bring home a box, use it as a finishing salt to enhance the flavor of roasted or grilled vegetables. I especially love sprinkling smoked salt on roasted cherry tomatoes.
So please, don’t think of my Walnut “Parm” as a cheese substitute. Think of it as an umami-packed condiment to add flavor and brain-healthy elements to everything from avocado to zucchini. Unlike Parmesan cheese, however, Walnut “Parm” doesn’t melt. For best results, add it to foods after they are cooked because exposing it to high temperatures will change its texture and flavor, and also neutralize some of its active ingredients.
Servings |
servings
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- 1 cup raw walnuts
- ¼ cup nutritional yeast
- 2 tablespoons white miso paste
- 1 small garlic clove
- 1 teaspoon smoked salt such as Maldon
- 2 medium zucchini spiralized into spaghetti-sized noodles, and cut into 6-inch lengths
- 1 tablespoon extra virgin olive oil
- ¼ teaspoon kosher salt
Ingredients
For the Walnut "Parm"
For the Zucchini Noodles
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- Combine all the ingredients in the bowl of a food processor or blender. Pulse until the mixture forms small, uniform crumbles, like wet sand or coarsely grated Parmesan cheese.
- To Store: Leftover Walnut Parm keeps in an airtight container in the refrigerator for up to one week.
- Heat half the oil in a large skillet over low-medium heat. When it starts to shimmer, add half the zucchini noodles and a pinch of the salt. Cook, tossing often with tongs, until they soften and begin to brown. Transfer to a large shallow bowl. Repeat with the remaining oil and noodles, seasoning with salt as you go.
- Top the zucchini with enough Walnut Parm to coat, about ½ cup. Toss well and add freshly ground pepper to taste. Serve warm or at room temperature.
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