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Walnuts are exceptionally nutritious! They have higher antioxidant activity and significantly more healthy Omega-3 fats than any other common nut. This rich nutrient profile contributes to the many health benefits associated with walnuts, such as reduced inflammation and improved heart disease risk factors. A cup of chopped walnuts has about 76g of good fats, 18g of protein and good amount of potassium, magnesium and iron.

I am slightly sensitive to walnuts, they make my mouth feel funny if I eat them without soaking. However I can very easily eat them after soaking – soaking overnights add a slight sweetness to the walnuts. Also, just like lentils and beans it is best to rinse and soak all seeds before consuming. It helps get rid of anti-nutrients that are designed to protect the seed from being consumed by the animals.


  • 1 cup Walnuts
  • ½ cup Diced onion
  • ½ cup Diced red pepper
  • 1 Garlic clove, minced
  • 1 tbsp Avocado oil
  • ¼ cup Good Food For Good Spicy Ketchup
  • ¼ cup Water
  • 2 tsp Ground cumin
  • ¼ tsp Cayenne
  • ½ tsp Himalayan pink salt
  • Cilantro
  • Guacamole


Taco Sauce

  • Mix Ketchup, cumin, cayenne, salt and water and keep aside.


  • Soak walnuts for 24 hours or overnight. You will see a bowl full of dirty water with walnuts in the morning.
  • Drain, rinse and coarsely grind the walnuts.
  • In a heavy bottom cast iron pan heat avocado oil.
  • Sauté diced onions and once they are close to being done add minced garlic.
  • Sauté for a couple of minutes and add diced peppers. Sauté for another few minutes.
  • Add the coarsely ground walnuts and the sauce. Add additional ¼ cup water and cook till water is almost evaporated (4 minutes).
  • Serve on lettuce with guacamole!

Good Food For Good - Walnut Lettuce Wrap Taco Recipe with Spicy Ketchup