From quick healthy snacks to family favourites



Walnut risotto

Nutritional Info
Total Sugar2g

Risotto rice has a high-GI (unlike other types of rice which rank much lower).

Walnut risotto
Risotto rice has a high-GI (unlike other types of rice which rank much lower). This makes it a good choice for a late night meal as a recent study found that, when healthy sleepers ate carbohydrate-rich suppers of veggies and tomato sauce over rice, they fell asleep significantly faster at bedtime if the meal included a high-GI sticky rice rather than lower-GI long-grain rice. It is thought that the greater amounts of insulin triggered by the high-GI meal increased the ratio of sleep-inducing tryptophan relative to other amino acids in the blood, allowing proportionately more to get into the brain. The walnuts contain melatonin, a hormone that naturally occurs in the body and makes you feel drowsy at night.

Prep time: 15 mins
Cooking time: 30 mins
Total time: 45 mins

Ingredients (Serves 3-4)

  • 1 small onion, peeled and chopped
  • 2 tbsp olive oil
  • 320g short-grain rice
  • 100 ml dry white wine
  • 1 litre hot vegetable stock
  • 60g chopped, shelled walnuts
  • A pinch of freshly ground nutmeg
  • 30g freshly grated parmesan
  • 30g cooked bacon pieces
  • 30g gorgonzola, crumbled
  • 30g mushrooms, chopped and sautéed
  • 30g frozen peas, cooked


Heat the oil in a large pan and add the onion, sauté until it is translucent. Add the rice and stir for a few minutes so the rice is well coated with oil. Add the stock, a ladle at a time. Add more stock as the rice absorbs it, until the rice reaches the al dente stage, then stir in the wine.

When the rice is creamy and soft, stir in the remaining ingredients and allow to heat through.

Ask the expert

Got a question about health or wellbeing?
Our team of medical experts are ready to help.