Gremolata is a vegetarian Italian herb sauce which usually contains parsley, garlic and lemon zest. It can be added to pasta, steamed veg or meat dishes as a delicious topping. This recipe is quick and versatile, but before I launch into it I want to sing the praises of walnuts, and why I’ve added them to this gremolata dish. Their health benefits are wide reaching so I’ll be sharing a few more walnut recipes in the coming months.
These nuts may not have the same press as say, blueberries, but they’re definitely on the ‘Superfood’ list. Not only do they act as a prebiotic to support a healthy microbiome, but their antioxidants and polyphenols, such as ellagitannin, support brain health – our cognition and memory- and may also lower the risk of certain cancers. When it comes to heart health they’re shining stars!
Here are some reasons why.
Firstly, they’re a great source of fibre. We all know how important fibre is for our gut, for our gut’s microbiome, because, a.o. it promotes the growth of beneficial bacteria, which helps keep gut pathogens at bay, supports our immune health and so on. When it comes to heart health, fibre helps lower blood pressure and LDL, the cholesterol we need to have, but also need to keep an eye on as it tends to go up as we get older.
Walnuts are also high in an omega-3 called alpha-linolenic acid. This is an anti-inflammatory fat which has a big impact on our overall health. Regarding our heart, it helps lower triglycerides and the above-mentioned LDL cholesterol a.o.
Another benefit is that they contain an essential amino acid called arginine. We convert this amino acid into nitric oxide which helps our blood vessels relax and prevents platelet aggregation (and thus thrombosis and cardiac events).
Finally, their polyphenols! They have quite a range including ellagitannin, mentioned above. These lower blood pressure and also improve the function of our blood vessels a.o. and interestingly, most of these phenolic compounds are found in walnuts’ fine papery skin (90% apparently, according to Pubmed ). So roasting, or dry-frying them to remove the skin might taste good, but it will also remove 90% of walnuts’ amazing anti oxidants.
I hope you’re now a fan!
Ingredients
for 6-8 people depending on the dish and appetite (no fear, it stores well in fridge or freezer)
40g walnuts, finely chopped
zest of 1 lemon
sprig of tender rosemary, finely chopped (exclude if you only have tough leaves as they’ll ruin the gremolata!)
parsley, about 3 or 4 sprigs finely chopped
2 cloves garlic, pressed
40-60 ml virgin olive oil depending on how thin you want your topping
sea salt and freshly ground pepper
Method:
Mix the herbs, chopped walnuts, crushed garlic and lemon zest in a bowl, then stir in the oil.
Taste, then adjust your salt and pepper seasoning.
And that’s it. Quick and easy and you can store it in the fridge for about 5 days, or freeze up to a month.
Buon appetito!