According to a new consumer survey conducted by the California Walnut Board, 83 percent of Americans are open to the idea of making meat-free meals, especially if the dishes are similar to meaty fare in terms of texture and taste. Not surprisingly, considering the source of the study, one suggestion given is to use walnuts in place of meat, but that’s actually sound advice.

Walnuts are full of omega-3 fatty acids, which help keep your heart and circulatory system healthy. They’re rich in cancer-fighting antioxidants, and one study found that they can even improve people’s responses to stress. They also bring loads of flavor and texture to plant-based dishes, as these recipes for Homemade Vegan Walnut “Parmesan” Cheese, Ultimate Green Taco Wraps with Lentil-Walnut Taco Meat, and Raw Vegan Lasagna prove.

The study also suggests swapping out meat and trying mushrooms or legumes (including beans, lentils, and peas) in its place. Cooked mushrooms have a juicy, meaty texture, and legumes are as filling as any animal flesh, so these tried-and-true options are great choices when you’re veganizing your family’s favorite recipes. Legumes are also well-known protein powerhouses, and mushrooms can help boost your immune system and lower cholesterol and inflammation. Need another reason to try a meatless meal tonight? Here are three: Lentil Cakes with Creamy Horseradish Sauce, Black Bean Soup, and Lemon Garlic Fava Beans & Mushrooms.

Written by Paula Moore