Forget the supplements.
Put away those processed foods. Experts agree, sound nutrition is simple:
choose a variety of whole, fresh foods. In other words, eating the real
thing - fresh foods straight from the field or orchard- is your best bet.
Walnuts, for instance, are naturally rich in omega-3 fatty acids,
which are essential for good health. But your body doesn't make them, so
you have to get them from the foods you eat.
WALNUT RECIPES
(Text and recipes reprinted
courtesy the California Walnut Board)
"You say salad, I say entree. Today,
"salad" defies definition. It has become a main meal, the repository of
all the nutritional elements on the plate, those same elements that your
mother kept so carefully separated.
Meatloaf, mashed potatoes and green
beans, once masters of their own domains, have given way to a gourmet chicken
salad, diced breast of chicken served on field greens, sprinkled with crunchy
walnuts and dressed with a raspberry vinigrette. The nutritional elements
have merged into a dazzling dish now called an entree salad.
"Nutritionists are urging us to
get more omega-3s, which are polyunsaturated, into our diet. Walnuts, along
with field greens, and the Asian and European greens like endive, kale,
arugula, radicchio, chicory and purslane, as well as cold water fish like
salmon and tuna, are excellent sources of omega-3s. Walnuts also provide
important essential fatty acids, including omega-3s that you have to get
from food."
CALLING ALL CHOCOHOLICS!
Mouth-watering Toasted Walnut
and
Chocolate Tart is Award Winner
Toasted Walnut and Chocolate
Tart
An ordinary meal transforms
into a heavenly experience when topped off with a Toasted Walnut and Chocolate
Tart. This luxuriously rich chocolate dessert explodes with deep
chocolate and citrusy orange flavors that can tame any sweet tooth.
Walnuts add a wonderful crunch and nutty goodness to the crust of this
sinfully good dessert.
This easy and elegant recipe,
created by Chef Eric Olson, won grand prize in the 2000 “Create with the
Best” recipe competition sponsored by the Walnut Marketing Board for students
at the Culinary Institute of America.
Ingredients:
3 cups + 12 halves
California walnuts, toasted
¼ cup simple syrup,
divided use (in a small covered saucepan, simmer ¼ cup sugar and
¼ cup water for 4 minutes to dissolve crystals)
6 tbsp. (3/4 stick) unsalted
butter, melted
12 oz. dark Belgian
chocolate
1-1/2 cups heavy cream
2 tbsp. Grand Marnier
zest of 2 large oranges,
to candy for garnish
Directions:
1. Toast walnuts in a
350 degree oven for 5 to 10 minutes. In a food processor coarsely
chop 3 cups walnuts for crust. Place chopped walnuts in a bowl, add
2 tbsp. of the simple syrup and the melted butter, mix well. Place
mixture in a 10” fluted tart pan with removable bottom and press into pan
with your fingers to form a crust. Put pan in freezer to firm while
you complete the next step (about 10 minutes).
2. Use a knife to break chocolate into small
shards. In a medium saucepan bring cream to a boil, add chocolate
and remove from heat. Stir until smooth. Stir in Grand Marnier.
Pour mixture into chilled tart mold and refrigerate for 4 hours or overnight.
3. In a small nonstick sauté pan, combine
the remaining 2 tbsp. simple syrup and the orange zest. Cook over
medium heat until most of the water has evaporated and the zest is translucent,
2 to 3 minutes. Remove from pan and cool.
To Serve:
Keep chilled until ready
to serve. Remove tart from pan. To slice, use a knife dipped
in hot water and wiped with a towel. Garnish slices with powdered
sugar-dusted walnut halves and candied orange zest.
Yield: 12 servings
NUTTY STUFFED MUSHROOM CAPS
18 large mushroom caps, about 1 lb total
1/4 cup reduced-sodium chicken broth
1/4 cup chopped shallots
1 Italian plum tomato, or other small tomato,
diced.
1/3 cup chopped California walnuts
2/3 cup fat free mayonnaise
1 1/2 cups fresh white bread crumbs
1 tablespoon chopped fresh tarragon OR 1 teaspoon
dried tarragon
Salt and pepper to taste
Preheat oven to 375 degrees
Remove the stems from the mushroom caps, thus
leaving an indentation in the underside of each cap to hold the filling
later. Chop the stems and set aside.
Coat a large nonstick skillet with nonstick
cooking spray and place over medium-high heat. when hot, add the whole
mushroom caps and cook for about 1 minute on each side, until faintly browned.
Place the mushrooms, stem end up on a baking sheet.
Return the pan to medium heat and add the broth.
when it boils, add the mushroom stems and shallots and cook until most
of the liquid has evaporated, 2-3 minutes. Scrape the mixture into a bowl
and add the tomato, walnuts, mayonnaise, bread crumbs and tarragon. Stir
to combine, then season with salt and pepper to taste.
Mound the walnut mixture among the mushroom
caps, placing a generous tablespoon in each one. Bake 15 - 18 minutes,
until mushrooms are tender but hold their shape. If desired, place under
a preheated broiler for a moment to brown the tops lightly. Serve warm
or at room temperature.
6 SERVINGS: 1 SERVING =3 CAPS
Per serving:
133 calories, 4g protein, 17g carbohydrate,
2g fiber, 342mg sodium, Omg cholesterol, 5g total fat, 1 g saturated fat
% Calories: 13% protein, 52% carbohydrate, 35% fat
PAPRIKA CHICKEN WITH ORANGE WALNUT
SAUCE
2 teaspoons ground cumin
2 teaspoons paprika
2 skinless, boneless chicken breast halves
3/4 cup fat free mayonnaise
2 tablespoons grated orange zest
1 tablespoon chopped fresh mint
1/2 cup chopped California walnuts
16 slices baguette-type French bread, cut
on a diagonal, 1/2-inch thick and 2 inches long
16 small sprigs watercress or flat-leaf parsley
Combine the cumin and paprika and rub the mixture
over the chicken breasts. Coat a nonstick skillet with nonstick cooking
spray and place over medium-high heat. Add the chicken breasts and cook
about 4 minutes on each side, or until no longer pink in the center. Cool
about 10 minutes, then slice each breast into 8 pieces, cutting slightly
on the diagonal, so the chicken slices are approximately the same size
as the bread slices. Set aside.
In a small bowl stir the mayonnaise, orange
zest, mint and walnuts together. Spread each slice of bread with a generous
tablespoon of the walnut mixture. Top with a slice of chicken, then with
a sprig of watercress or parsley.
4 SERVINGS: 1 SERVING =4 SANDWICHES
Per serving: 314 calories
SAVORY POTATO WALNUT CAKE
4-5 medium-sized (about 11/4 lbs total) red-skinned
boiling potatoes or Yukon gold
potatoes
1 onion, sliced
1 red bell pepper, halved, seeded and sliced
2 cloves garlic, chopped
3/4 cup chopped California walnuts
1 1/2 tablespoons chopped fresh thyme or 1
1/2 teaspoons dried thyme
Salt and pepper to taste
2 egg whites, lightly beaten OR 1/4 cup low-cholesterol
egg product
1 cup nonfat plain yogurt
Place the potatoes in a steamer basket in a
large pan over boiling water. Cover the pan and steam until the potatoes
are just tender when pierced, 20-30 minutes, depending on size. Let the
potatoes cool, then chop them coarsely. Transfer to a large bowl and set
aside.
Preheat the oven to 400 degrees. Coat a 9-inch
round cake pan with nonstick cooking spray, then line the bottom with a
round of parchment paper, cut to fit. Coat the parchment lightly with nonstick
cooking spray as well.
Place a large nonstick skillet over medium-high
heat. Add the onion, pepper and garlic and cook, stirring occasionally,
until the vegetables are tender and wilted. About 10 minutes. Add the walnuts
along with 1 tablespoon fresh thyme, or 1 teaspoon dried thyme, and cook
about 1 minute longer.
Add to the bowl with the potatoes and stir
to combine. Season with salt and pepper to taste. Add the egg and stir
briskly with a fork until evenly mixed.
Press and pat the mixture evenly in the prepared
pan. Bake until the potato cake is dry on top and firm to the touch, 30-35
minutes. Remove from the oven and cool 10 minutes.
Slide a table knife around the edge of the
pan, then shake the pan to loosen the cake. Invert onto a serving plate,
then lift off the pan and peel away the parchment paper.
Meanwhile, stir the yogurt together with the
remaining 1/2 tablespoon fresh thyme or 1/2 teaspoon dried thyme.
Cut the potato cake into 12 wedges, and serve
warm or at room temperature. Top each serving with some of the yogurt sauce.
6 SERVINGS: 1 SERVING =2 WEDGES
Per serving:
319 calories, 11 g protein, 42 g carbohydrate,
2g fiber, 77mg sodium, lmg cholesterol, 12g total fat, 1g saturated fat
% Calories: 14% protein, 52% carbohydrates, 34% fat
Winning Walnut Recipes
If you're like me, you've probably
thought wouldn't it be wonderful to attend the Culinary Institute of America,
on either the New York or the California campus, and learn some great new
recipes
What could be better than that?
Well, listen to this, how about having a contest with CIA Students entering
their tastiest recipes? That's exactly what the Walnut Marketing Board
did.
Here are their winning recipes beginning
with the Grand Prize, Roasted Fennel Soup with Walnuts and Stilton, plus
other awardees Toasty Walnut Hummus, Grilled Kung Pao Chicken on Toasted
Walnut Fried Rice andWalnut Macaroons.
Roasted
Fennel Soup with Walnuts and Stilton
Toasty
Walnut Hummus
Grilled
Kung Pao Chicken on Toasted Walnut Fried Rice
Walnut
Macaroons
Roasted Fennel Soup with
Walnuts and Stilton
CHRISTINE LEOPOLD, STUDENT
THE CULINARY INSTITUTE OF AMERICA
1 large bulb fennel, cut into
quarters
2 Thsp. canola oil
kosher salt and fresh ground
black pepper to taste
1 leek, whites only, sliced
1 cup russet potatoes, peeled
and cubed
2 cups chicken stock
2 Thsp. dry sherry
½ cup half and half
¼ cup toasted California
walnuts, coarsely chopped
¼ cup Stilton cheese,
crumbled
1 lernon, zest only, finely
chopped
1 Thsp. fresh chives, minced
1) Preheat oven to 400 F. Toss fennel
with 1 tablespoon oil. Sprinkle with kosher salt and freshly ground black
pepper. Roast fennel on baking pan until tender and golden brown, about
15-20 minutes.
2) While fennel is roasting, heat
remaining oil in a heavy, medium-sized pot over a medium4ow flame. Add
leeks, stirring to coat with oil. Cover pot and cook the leeks for 5 minutes,
until they are translucent. Add potatoes and stock. Bring to a boil. Reduce
heat and simmer until the potatoes are fully cooked, about 20 minutes.
Puree mixture with a hand-held blender or in food processor until smooth.
3) Allow fennel to cool. when easy
to handle, slice fennel into small strips about ¼". Add to potato
mixture, along with dry sherry and the half and half to reach the desired
texture of the soup. Return to a simmer, and stir in walnut pieces. Season
to taste with salt and pepper.
4) Toss Stilton cheese with lemon
zest. To serve, ladle soup into warm bowls. Top with a tablespoon of Stilton
mixture. Sprinkle with minced chives and extra walnuts if desired.
Serves 4
Calories 300 Fat - Total
22g
Protein 7g Saturated Fat
5g
Carbohydrates 19g Cholesterol
22rng
Dietary Fiber 4g Sodium 489mg
Toasty Walnut Hummus
ALISA DEMARCO, STUDENT
THE CULINARY INSTITUTE OF AMERICA
½ cup California walnuts
3 Tbsp. walnut oil
1 garlic clove quartered
1 1/4 oz. can chickpeas or garbanzo
beans, drained and rinsed
¼ tsp. orange zest
¼ cup orange juice
1 tsp. salt
¼ tsp. pepper
6 6" pita bread, cut into eighths,
toasted
1) Toast walnuts in 3500F oven for
8 minutes or until golden brown. Cool to room temperature.
2) Combine toasted walnuts with
oil and garlic and puree in food processor or blender until smooth.
3) Add chickpeas, orange zest, orange
juice, salt and pepper and continue to blend to an even, smooth consistency.
Adjust seasoning if necessary.
4) Serve hummus in small serving
bowl alongside toasted pita bread or with crudites.
Optional applications: Use leftover
hummus as bread spread in a sandwich or with tabboulleh and grilled or
roasted vegetables for a complete vegetarian meal.
Yield: 2 cups Serves 24
Calories 93 Fat - Total 4g
Protein 3g Saturated Fat Og
Carbohydrates 13g Cholesterol Omg
Dietary Fiber 1g Sodium 227mg
Grilled Kung Pao Chicken on Toasted
Walnut Fried Rice and Roasted Red
and Green Peppers
DENNIS CHAN, STUDENT
THE CULINARY INSTITUTE OF AMERICA
3 cups cooked long grain rice
1/4 cup Tbsp. light soy sauce
1/4 cup medium bodied sherry
1/4 cup canola oil
1 serrano chili pepper, chopped
1 Tbsp. garlic, minced
1 Tbsp.ginger, minced
4 chicken breasts, sliced on diagonal
¾ cup California walnut
pieces
1 cup medium bodied sherry,
for reduction
2 red peppers
3 green peppers
canola oil as needed
salt and pepper to taste
1 Tbsp. canola oil
¼ cup onion, small dice
2Tbsp. oyster sauce chicken stock
as needed salt and pepper to taste
4 Tbsp. walnut oil
¼ bunch chives, 3/4
inch lengths, or green onions (scallions)
1) Make rice: Combine 1 cup long
grain rice with 1 ¼ cups cold water. Bring to boil, then reduce
heat to medium low and cover. Cook until nearly all water is evaporated
(about 25 minutes). Let stand covered 10 minutes. Spread on sheet pan and
place in refrigerator for at least 2 hours. (Cook rice the night before
and refrigerate for best results.)
2) Make marinade: Combine soy sauce,
sherry, canola oil, chopped chili pepper, garlic and ginger. Pour over
chicken breasts and marinate for 1 hour.
3) Toast walnuts until golden brown,
12-15 minutes, on clean sheet pan in 3500F oven. Remove and pour walnuts
on cool sheet pan.
4) Reduce 1 cup sherry to a syrupy
consistency; yielding about ¼ cup of reduction.
5) Roast peppers: Coat peppers with
oil. Season with salt and pepper. Grill until well charred. Place in stainless
steel bowl and cover with film. Let rest for 20 minutes. Remove skin, stem
and seeds. Cut into quarters. Re-warm in microwave or in 3500F oven prior
to plating.
6) Make fried rice: Heat wok. Add
canola oil and smafl diced onions to hot wok. Stir fry for 2 minutes. Add
cooled rice and oyster sauce. Stir fry until thoroughly coated and heated.
Rehydrate rice with chicken stock as needed in wok. Salt and pepper to
taste. Add walnuts and stir to distribute evenly. Hold warm until plating.
7) Cook chicken: Season marinated
chicken with salt and pepper. Grill until done, 8 to 10 minutes or until
juices run clear. Allow chicken to rest for 2 minutes.
8) Finishing: Divide rice evenly
among 4 plates. Slice chicken on a bias and place over walnut fried rice
which is then topped with the roasted peppers. Drizzle sherry reduction
and walnut oil on outside perimeter of rice. Sprinkle with chives.
Serves 4
Calories 845 Fat - Total Sig
Protein 37g Saturated Fat Gg
Carbohydrates SOg Cholesterol 82mg
Dietaly Fiber Sg Sodium 1038mg
Walnut Macaroons
KAREN BORNARTH, STUDENT
THE CULINARY INSTITUTE OF AMERICA
2 cups California walnuts
1 cup granulated sugar
2 large egg whites
small pinch of salt
1) In a food processor fitted with
the blade attachment, finely grind the walnuts with 2 tablespoons of sugar.
2) Combine the ground walnut mixture,
remaining sugar, egg whites and salt in the top of a double boiler over,
but not touching, simmering water. Heat the mixture, stirring
constantly, until the sugar dissolves
(to 130 degrees F). Remove from heat, and let cool to room temperature.
Meanwhile, preheat the oven to 375degrees F.
3) To shape macaroons, spoon the
mixture into a pastry bag fitted with the ½-inch plain tip. The
mixture should be soft enough to pipe, but firm enough to hold its shape.
If it is too stiff to pipe, add more egg white, a little at a time until
the mixture has the proper consistency. Pipe 2-inch half-dome shapes on
a parchment4ined or buttered baking sheet*.
4) Bake at 375 degrees F until the
macaroons are very light brown and the tops crack slightly, 12 to 15 minutes.
5) Cool on the baking sheet, and
store in an airtight container. If the macaroons stick to the parchment,
spray the back of the paper with water to remove them easily.
*If you do not have a pastry bag,
drop gently rounded large tablespoons of the mixture onto the baking sheet.
Makes about 15 two-inch macaroons
Serves 6
Calories 391 Fat - Total 25g
Protein 7g Saturated Fat Zg
Carbohydrates 41g Cholesterol
Og
Dietary Fiber 2g Sodium 7lmg
Orange Trout Salad With Spiced
Walnuts
1 pound boneless trout, butterflied, heads and tails removed
1/2 teaspoon five spice powder
1 tablespoon egg white, lightly beaten
1 shallot, finely diced (about 1 tablespoon)
1 teaspoon walnut oil
1/2 cup fresh orange juice
2 oranges, peeled & sliced into 3/8" thick slices, reserving
4 slices for garnish
2 tablespoons mirin, or other sweet cooking wine
2 teaspoons fennel seeds
1 large bulb fennel, very thinly sliced (about 1-1/2 cup), plus
a few feathery fronds for garnish
1/2 cup California walnut pieces
1/4 cup sugar
2 bunches watercress, tough stems removed
1/4 teaspoon salt
1. Coat a non-stick skillet with canola cooking spray. Saute trout
over medium high heat, skin side down, until just golden and slightly crisp,
about 4 minutes. Turn once and co&k an additional 4 minutes. Place
trout skin side down in a shallow dish and set aside.
2. In a nonstick skillet, lightly saute shallots until just softened,
but not browned. Combine shallots, orange juice, mirin and fennel seeds
and pour over trout. Cover and refrigerate for at least one hour, or overnight.
3. While trout is marinating, preheat oven to 250 degrees. In a small
bowl combine walnuts with sugar, salt, five spice powder; and egg white.
Spread on a non-stick baking pan and bake until golden and most of the
liquid is dried, stirring occasionally; about 45-60 minutes. Cool nuts
to room temperature. Break apart nuts that may stick together.
4. Remove trout from marinade. Remove & discard skin; separate
to create 4 equal fillets.Set asaide and allow to come to room temperature.
Reserve 2 tablespoons of the
marinade and combine with walnut oil to make salad.
5. In a large bowl, combine orange slices, fennel, watercress and
dressing. Toss gently. Divide mixture among 4 plates, top each with a trout
fillet and sprinkle walnuts over all. Garnish with reserved orange slices
and fennel fronds. Serve immediately.
Serves 4
Per Serving: 407 calories
27g protein, 34g carbohydrate, 5g fiber, 1 8g total fat, 2g saturated
fat, 2.1 4g omega-3s
Curried Walnut Chicken
SOUL-SATISFYING SALAD
PROVIDES ESSENTIAL NUTRITION
When it comes to fat, very low may be harmful. Scientists
and even the AHA have noted that diets with 15% or less fat can be damaging
because they eliminate essential fatty acids like omega-3's and omega-6's
that regulate key body functions. Essential fatty acids are vital to good
health and your body does not make them. You must get them from the foods
you eat.
Loaded with essential fatty acids and antioxidants, Golden
Walnut Couscous Salad is a delectable nutrient infusion. The subtle
flavor of couscous makes a perfect foil for the kaleidoscope of fresh vegetables:
sweet yellow bell pepper, crisp cucumber and spicy radishes. Golden walnuts,
packed with omega-3's, add a wonderful crunch. All of this is nestled in
a bed of spinach - good nutrition made simple and delicious!
GOLDEN WALNUT COUSCOUS SALAD
1/2 cup chopped California walnuts
1 cup couscous
2 teaspoons ground cumin
1/2 cup fresh orange juice
1/4 cup seasoned rice wine vinegar
1 small yellow bell pepper, seeded and diced
1/2 of 1 cucumber, peeled, halved lengthwise, seeded
and thinly sliced
1/2 cup sliced radishes
Salt, to taste
2 cups spinach leaves
1.Heat walnuts in a dry skillet over medium-high heat
1 to 2 minutes until walnuts are slightly toasted. Set aside and reserve
2. In a covered 2-quart saucepan over high heat - bring
1 l/4 cups water to a boil. Stir in couscous and cumin; cover pan and remove
from heat. Let stand until couscous absorbs liquid, about 5 minutes. With
a fork, fluff couscous. Chill 15 minutes.
3. Stir in juice, vinegar, bell pepper, cucumber, radishes
and walnuts; season with salt. Serve on bed of spinach.
Makes 4 servings.
Per serving: 295 calories, 9g protein, 44g carbohydrate,
4g fiber, lOg total fat, 1g saturated fat, Omg cholesterol, 188mg sodium.
EGGPLANT AND WALNUT DIP
WITH TOASTED PITA TRIANGLES
1 (1-pound) globe eggplant
1/2 cup chopped California walnuts
1/3 cup golden raisins, chopped
1 1/2 tablespoons chopped fresh mint
1 tablespoon fresh lemon juice
I large clove garlic, minced
1 teaspoon canola oil
Salt and freshly ground pepper, to taste
5 (6-inch) fat-free, whole-wheat pita breads
5 tablespoons freshly grated Parmesan chcese
1. Heat oven to 425-degrees F.
2 Pierce eggplant with tines of a fork and wrap tightly
in foil. Place eggplant on baking sheet and roast for 1 hour. Cool
slightly. Halve eggplant lengthwise and scoop out pulp into a medium bowl.
Set aside and reserve.
3. Meanwhile, heat walnuts in a dry skillet over medium-high
heat 1 to 2 minutes until walnuts are slightly toasted. Set aside and reserve.
4. Into bowl with eggplant, stir in walnuts, raisins,
mint, lemon juice, garlic and oil. Season with salt and pepper. Cover and
chill slightly
5. Preheat broiler. Sprinkle pitas with cheese, dividing
equally. Broil for 2 minutes or until cheese melts and pitas are lightly
toasted. Cut each pita into 6 wedges and serve with dip.
Makes 30 servings (serving size: 1 pita wedge and 1 tablespoon
dip)
Per serving: 57 calories, 2g protein, 9g carbohydrate,
1.5g fibcr, 2g total fat 0.3g saturated fat, 69mg sodium..
SQUASH RINGS WITH CHARD
AND WALNUT PASTA
1/2 cup California walnut pieces
1 acorn squash, cut into 1-1/2" thick rings, seeds removed
1 medium red onion, sliced 1/4" thick
2 teaspoons sugar
1/2 cup orange juice
1 large bunch young chard (about 4 cups)
2 cloves garlic, minced
8 ounces orzo pasta
2 tablespoons chopped fresh sage
2 teaspoons chopped fresh thyme
4 ounces smoked salmon, cut into thin strips
1/4 cup fat-free Italian vinaigrette, optional
1. Preheat oven to 350 degrees. Arrange walnuts in a single
layer on a baking sheet and toast until lightly browned, about 5-7 minutes.
Set aside.
2. Arrange squash rings in a large steamer. Place over
boiling water and cook until tender, about 20 minutes. Set aside.
3. Generously coat a medium sized nonstick skillet with
canola cooking spray. Add onions and sugar and cook over medium heat, stirring
occasionally, until onions are completely soft and
browned, about 10 minutes. Remove onions & set aside.
Deglaze pan with orange juice and allow to simmer 1 minute. Pour liquid
over onions.
4. Cook pasta according to package directions for al dente.
Drain, rinse in cool water and drain again.
5. Wash chard and remove tough stems. Do not pat dry.
Cut into 3/4" wide ribbons.
6. Spray a nonstick skillet with canola cooking spray.
Place over medium high heat, add garlic and cook 2 minutes. Add chard and
cook until just wilted, about 3 minutes. Remove from heat.
Add onion, sage and thyme to skillet. Toss. Add cooled
orzo, 1/2 of the salmon, 1/2 of the walnuts and toss to mix well. (If orzo
is sticky, run a little water over it to separate before adding to mixture.)
7. Place a squash ring on each of 4 plates. Fill center
with chard mixture. Place a few strips of the smoked salmon around each
squash ring. Top with remaining salmon and sprinkle
remaining walnuts overall. Serve with vinaigrette on
the side. May be served warm or at room temperature.
Serves 4.
Per serving:
281 calories, 11g protein, 37g carbohydrate, 4g fiber,
11g total fat, 1g saturated fat, l.19g omega-3s.
