Lentil-Walnut Loaf

Uncategorized Mar 29, 2024

Can a handful of nuts a day keep cancer away?

Research of the past several years seems to suggest that it can! 

Rich in antioxidants, polyphenols, minerals, and  the good kind of fats, tree nuts - walnuts, almonds, Brazil nuts, hazelnuts, and cashews, for example - are as much a healthful, nutritious anticancer food as they are a  handy, delicious snack.  (At the moment, I am munching on a small bowl of raw almonds with a sprinkling of raisins, as I work.)

  • A 7-year study found that stage III colon cancer survivors who ate at least 2 ounces (57 grams) of tree nuts per week –  about 7 almonds or walnuts per day) – were 42% less likely to have their cancer return and 57% less likely to die from their cancer than those who did not eat nuts. 


  • Nuts aren’t just good for colon cancer. Eating a handful of nuts every day cuts your risk of several types of cancer (including breast cancer and pancreatic cancer), as well as cardiovascular disease and diabetes.


Yesterday I made Lentil-Walnut Loaf.  In addition to the nuts in this loaf, this recipe features four other "Fabulous 15" superfoods for cancer-free living and super natural health, listed in my book 21st-Century Guide to Living Cancer-Free Naturally. 

And now for the recipe...


Lentil-Walnut Loaf


3/4 cup brown lentils, rinsed

1 1/2 cups filtered water

2 tablespoons apple cider vinegar

1-2 tablespoons oil (extra virgin olive, avocado, or coconut)

1 cup finely minced onion ( I usually double this amount)

5 large garlic cloves, minced (Don't panic.  This will be fine.)

1/2 cup finely ground walnuts

1 teaspoon sea salt

Freshly ground black pepper, to taste

1 teaspoon good-quality mustard (whole grain or Dijon)

2 cups finely sliced spinach

2 teaspoons sage and 2 tablespoons fresh or frozen dill weed (optional but recommended)

1/2 cup oatmeal (or fresh wheat germ or fine whole-grain bread crumbs)


  • Preheat oven to 350 degrees F.  Lightly oil a loaf pan.
  • Put the lentils and water in a saucepan and bring to a boil.  Lower the heat to medium-low and simmer, partially covered, for 30 minutes, or until the lentils are very tender (almost mushy) and the water has been absorbed.  Add the vinegar and mash well.
  • Meanwhile, put the oil in a large skillet over medium heat, add the onions, and saute for 5 minutes, and then add the garlic, nuts, salt, pepper, mustard, spinach, (sage and dill, if using) and saute for another 5 to 10 minutes until all the vegetables are tender.
  • Add the oatmeal and cooked lentils to the skillet and mix well.  Spoon the mixture into the prepared loaf pan, pressing it down gently with a spatula.
  • Place in the oven and bake for about 40 minutes.
  • Let the loaf cool for 5 to 10 minutes before removing it from the loaf pan.
  • Serve with mushroom gravy (below) or relish of your choice.

Mushroom Gravy


2 1/2 cups filtered water, divided

1 tablespoon tamari soy sauce or coconut aminos

1 cup finely chopped onions

2 cups finely sliced mushrooms (cremini, preferably)

2 tablespoons light spelt flour (or thickener of your choice)

1/2 teaspoon garlic powder

1/4 teaspoon poultry seasoning

1/4 teaspoon sea salt

1/4 teaspoon freshly ground black pepper


  • Heat 1/2 cup of the water and the soy sauce in a saucepan.
  • Add the onions and mushrooms and cook, covered, over medium-high heat for about 10 minutes, stirring often.
  • Mix the flour with the remaining 2 cups of water and add it to the onion mixture.
  • Add the garlic powder, poultry seasoning, sea salt, and pepper and, with a whisk, stir constantly over medium heat until the mixture thickens.





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