These recipes, developed by Linda Monastra, chef, recipe developer, and graduate of the Natural Gourmet Institute in New York City, are loaded with nuts. A recent study about diet and Parkinson’s disease found that people who ate a plant-based diet, including lots of nuts and legumes, had a lower risk of developing the disorder.

Black Bean and Walnut Brownies

Makes 16

• 4 oz. plus ¼ cup semisweet chocolate chips
• 3 tbsp. olive oil
• 1 (15.5-oz.) can low-sodium black beans, drained and rinsed
• ½ cup sugar
• 2 tsp. vanilla extract
• ¼ cup cocoa powder
• ¼ tsp. salt
• 1 tsp. ground cinnamon
• 2 large eggs, lightly beaten
• ¼ cup all-purpose flour
• ½ tsp. baking powder
• 1/3 cup chopped walnuts

Preheat oven to 350°F. Lightly grease an 8x8 pan, or line with parchment paper.

In small saucepan, melt 4 oz. of chocolate chips with olive oil over low heat. Stir continuously as chips melt. Once most have melted, turn off heat and stir until mixture is smooth (no lumps). Set aside to cool.

In a food processor, blend beans until they are mostly broken down, about 1 minute. Wipe sides of food processor bowl; add melted chocolate plus sugar, vanilla, cocoa powder, salt, and cinnamon, and mix until ingredients are combined, about 30 seconds. Wipe sides of bowl and mix again for 30 seconds. With food processor running, slowly pour in eggs and mix until combined. Wipe sides of bowl and pulse once or twice to thoroughly combine mixture. Add flour and baking powder and pulse a few times until flour is incorporated. Do not overmix.

Pour batter into pan and smooth top. Sprinkle ¼ cup chocolate chips and walnuts evenly on top.

Bake 20–22 minutes. Cool completely before cutting.

Nutty Granola

Makes 6 cups

• 4 cups rolled oats
• ½ cup raw pecans, roughly chopped
• ½ cup raw slivered almonds
• ½ cup roughly chopped raw walnuts
• ½ cup roughly chopped raw cashews
• 1 ½ tsp ground cinnamon
• ½ tsp sea salt
• 1/3 cup extra virgin olive oil
• ½ cup honey
• 1 teaspoon vanilla extract

Preheat oven to 350°F.

In large bowl, combine rolled oats, pecans, almonds, walnuts, cinnamon, and salt and stir to coat with the spices. 

In medium skillet, warm honey and olive oil over low heat until honey becomes liquid. Turn off heat, add vanilla extract, and gently whisk to combine.  Add liquids to nut mixture. Stir until oats and nuts are evenly coated.

Spread mixture evenly on 11” x 17” tray and bake for 15 minutes. Take out tray and stir mixture to keep oats and nuts from sticking to tray. Continue to bake for an additional 15 minutes, until golden brown.

Remove from oven and allow to cool.

Warm Lentil Salad with Roasted Vegetables and Hazelnuts

Serves 4

• 1 cup brown lentils
• 1½ lb. brussels sprouts, ends trimmed and cut in half
• ½ lb. carrots, cut diagonally into 1-inch pieces
• 4 medium shallots, root ends trimmed and quartered
• 2 tbsp. olive oil
• ½ tsp. salt
• ¼ tsp. ground black pepper
• 2 tsp. fresh thyme leaves, roughly chopped
• I cup toasted hazelnuts, roughly chopped

For dressing:

• ¼ cup plus 2 tbsp. olive oil
• 2 tbsp. balsamic vinegar
• 1 tbsp. maple syrup
• 1 tsp. Dijon mustard
• ¼ tsp. salt
• ⅛ tsp. ground black pepper

Preheat oven to 400°F.

In medium pot, bring 2 cups of water to boil. Add lentils and stir. Lower heat to medium and gently simmer uncovered until lentils begin to soften but are not mushy, about 20 minutes. Remove from heat, drain excess liquid, and cover to keep warm.

In large bowl, toss brussels sprouts, carrots, and shallots with olive oil, salt, and pepper. Spread on a sheet pan, and roast in oven until they begin to brown and soften, about 20 to 25 minutes. 

Meanwhile, mix dressing ingredients in small bowl and whisk to combine. Set aside.

When vegetables are done, put lentils and roasted vegetables in large bowl. Add dressing and gently toss to combine. Add fresh thyme leaves and hazelnuts and gently toss again. Serve warm.

Roasted Carrots and Parsnips with Basil Almond Pesto

Serves 4

Vegetables:

• 1 lb. carrots, peeled and ends trimmed
• 1 lb. parsnips, peeled and ends trimmed
• 1 ½ tbsp. olive oil
• ¼ tsp. salt
• ¼ tsp. ground black pepper
• ¼ cup roasted, unsalted walnuts

Pesto:

• 1 cup packed basil leaves
• ¼ cup toasted, unsalted sliced almonds
• 1 garlic clove
• 1/3 cup olive oil
• 1/8 tsp. salt
• 1 tsp. lemon juice

Preheat oven to 425°F.

Cut carrots and parsnips in half lengthwise, then quarter wider top ends, and cut thin ends into halves. Pieces should be the same size, so they roast evenly.  Place vegetables in large bowl, add olive oil, salt, and pepper, and toss to coat.  Spread vegetables evenly on a tray and roast for 20 minutes, stirring halfway until they’re tender and beginning to brown.

To make pesto, place basil leaves, almonds, and garlic in food processor or blender and pulse until ingredients are minced. With machine running on low, slowly drizzle in olive oil until mixture is mostly smooth. Add salt and lemon juice and pulse to combine.  Set aside.

Place roasted vegetables in large bowl and add pesto and toss to coat. Add toasted walnuts and toss again to combine. Serve warm.

Read More

How a Plant-Based Diet May Lower Risk of Parkinson’s Disease