Top Food Trends To Watch Out For In 2019

By Naaznin Husein, Founder Freedom Wellness Management and an eminent Dietitian

Good health is your best friend and if you are the one who believes in it, it’s time to pick up the pace and get in touch with healthy food trends that are gripping the food community across the globe. With quality becoming a rage these days, more and more food enthusiasts are catching up on the trend of eating right and healthy. Recently, the US TIME magazine’s special edition issue on “100 Healthiest Foods to Satisfy Your Hunger” included walnuts and named them the “single healthiest weekday work snack.” Likewise, here are some upcoming trends and quick recipes that our experts believe to be hot on the menu!

1. Health Rules The Table

With more and more people leaning towards healthy living, power-packed nutritious meals are going to be a hit this year. You would definitely want to add to your platter ingredients that are not only appealing to your taste buds but also good for your body. Rich in essential nutrients like fibre, minerals, and vitamins, superfoods like walnuts add the goodness of health and taste into your everyday dishes. Toasted, caramelized or simply raw, they are good to go, whichever way you want.

Toasted Walnut Hummus

Ingredients

1/2 cup California walnuts
3 tablespoons walnut oil
1 garlic clove, quartered
350 gm can of chickpeas or garbanzo beans, drained and rinsed
1/2 teaspoon orange zest
1/4 cup orange juice
1 teaspoon salt
1/4 teaspoon black pepper

Preparations

  1. Toast walnuts at 170°C in an oven for 8 minutes or until golden brown. Cool to room temperature.
  2. Combine toasted walnuts with oil and garlic and puree in food processor or blender until smooth.
  3.  Add chickpeas, orange zest, orange juice, salt and pepper and continue to blend to an even, smooth consistency. Adjust seasoning if necessary.
  4.  Serve hummus in small serving bowl alongside toasted pita bread or with a variety of colorful raw vegetables

2. Plant-Based Eating

Another trend that is going to be in vogue this year is plant-based eating that simply means choosing a diet rich in fruits, veggies and plant-based foods like walnuts that will help ward off chronic diseases and keep you svelte in 2019 and years to come. Incorporating walnuts into meals and snacks is a simple, tasty and convenient way to help ensure adequate protein intake, especially among vegetarians. Considering the nutrients found in them, 28 gm or a handful is an easy way to improve your nutrient intake.

Walnut Raspberry Salad With Raspberry Vinaigrette

Ingredients

3 tablespoons of preserved raspberries
2 tablespoons vegetable oil
2 tablespoons cider vinegar
Sea salt and freshly ground pepper to taste
8 cups fresh baby spinach leaves
1/3 cup slivered red onions
170 gm fresh raspberries
1/2 cup coarsely chopped and toasted California walnuts

Preparations

  1. In a large bowl whisk together preserved raspberries, oil and vinegar. Then season with salt and pepper.
  2. Add spinach and onions, and toss gently to coat with the dressing. Add fresh raspberries and walnuts, and toss very lightly again. Serve immediately.

3. Gut Health, Go Health!

“Gut Healthy” fermented foods like oat milk also seem to be on the rise in this year’s food trends, but if you are looking for an alternative, then we got a better one. Try walnut milk as it not only keeps your gut healthy by contributing to positive changes in the gut microbiome but can considerably increase the amount of important digestion bacteria that lead to a healthy intestinal flora. Here is a quick recipe to make your very own glass of walnut milk!

California Walnut Milk

Ingredients

230 gm California walnuts
700 ml water
Pinch of salt
1 tablespoon maple syrup

Preparations

  1. Place the walnuts into a mixing bowl and pour over enough cold water to completely cover it and then leave to soak overnight.
  2. Drain the walnuts and rinse under cold running water.
  3.  Place the soaked walnuts into a blender with 700 ml of water and blend for 2 minutes.
  4.  Line a sieve with a piece of muslin cloth and strain, drawing together the corners of the cloth and twisting to extract as much milk as possible. You can keep the remaining walnut grounds to make bircher, muffins or stir into porridge.
  5. Mix the milk with a pinch of salt and maple syrup, pour into a jug and store in the fridge.

4. Protein Powered Foods To Keep You Going

Protein is all the rage, and here’s why: It helps keep you fuller for longer, helping to fight the urge to snack all day long and also providing fuel for your workouts. And a fun fact? Besides being a rich source of dietary fiber, magnesium and heart-healthy omega-3 fatty acids, walnuts are a great source of protein and can add the necessary nutrients into the diet of vegetarians and people limiting their animal product consumption. Another reason to add this amazing nut to your daily routine, here’s an easy recipe you may want to try out right away.

Blueberry Protein Walnut Breakfast Bars

Ingredients

Base:
1 cup California walnuts
2 cups oats
1/4 cup plant-based vanilla protein powder
1/2 cup unsweetened applesauce
1 teaspoon vanilla extract
3 tablespoons maple syrup
1/4 teaspoon salt
1 teaspoon cinnamon

Crumble:
1/4 cup oats
1/4 cup California walnuts chopped finely
1/4 cup pumpkin seeds
1 cup fresh blueberries
1/4 cup coconut milk

Preparations

Base:
1. Preheat the oven to 176°C.
2. Line bottom and sides of 9×9 square baking dish with two pieces of parchment paper. Place parchment paper in opposite directions for easy removal.
3. Add all the ingredients for the base to your food processor and process on high until fully broken down and the mixture is doughy.
4. Transfer the mixture to the prepared baking dish and spread into an even layer with a spatula.
5. Bake for 8 minutes.

Crumble:
1. Add all the ingredients for the crumble to a bowl and mix.
2. Remove the baking dish from the oven, top with the crumble mixture into an even layer pressing the mixture gently into the crust.
3. Bake another 12 minutes in the oven.
4. Remove from the oven and cool in the pan 30 minutes prior to lifting the bars out of the pan with the parchment paper. Slice into 12 bars.
5. Store bars in an air-tight container in the refrigerator for up to one week.

With healthy eating options becoming a rage among Indians, it is fit to say that the country is rightly progressing towards ‘Eat Right Movement’ by FSSAI. Nourishing ingredients combined with flavours true to the Indian palate are here to stay and will definitely transform the way Indians prepare their daily meals.Adequate exercise combined with a healthy eating pattern will definitely go a long way in ensuring the overall wellness of the people in the country.