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| California Walnuts - A Healthy Menu Choice |
How can you add some walnutty goodness to your summer? Check out these delicious recipes below. Taste and feel how good nutritious can be!
Grilled Vegetable Sandwich with Walnut Aioli
Grilled veggies may never have tasted so good or come packed with this much nutrition, thanks to a walnut aioli that adds flavour and protein! Delicately balanced spices and herbs lend an earthy aroma and mouthwatering flavour to every bite.
INGREDIENTS
1 cup (250 mL) California walnuts, toasted
2 tbsp (30 mL) Dijon mustard
2 tbsp (30 mL) tahini
2 tbsp (30 mL) mayonnaise
1 lemon, juiced
Grilled Vegetable Sandwich:
1 medium zucchini, sliced 1/2-inch (1 cm) coins
1 small eggplant, sliced 1/2-inch (1 cm)
1 orange pepper, sliced in strips
4 small tomatoes, sliced in half
1 onion, sliced 1/2-inch (1 cm) thick
4 tbsp (60 mL) olive oil, divided
salt and pepper
8 slices of sourdough bread
1 clove garlic
handful basil leaves, chiffonade (optional)
DIRECTIONS
Lemon Walnut Aioli:
In a food processor, add walnuts, Dijon, tahini, mayonnaise and lemon juice; pulse into a chunky paste. Set aside.
Grilled Vegetable Sandwich:
In a large bowl, toss zucchini, eggplant, pepper, tomatoes and onion with 2 tbsp (30 mL) of olive oil, salt and pepper and grill to desired doneness.
Brush bread with remaining oil and lightly grill on both sides. Rub each slice of bread gently with garlic.
Spoon 1 tbsp (15 mL) of lemon walnut aioli on two slices of bread, and place 1/4 of the grilled vegetables between the slices. Repeat with remaining bread and vegetables.
Optional: Garnish sandwiches with basil leaves.
Makes 4 sandwiches.
PER SERVING: (1 sandwich): about 714 cal, 16 g pro, 45 g fat (6 g sat. fat), 67 g carb, 9 g fibre, 3 mg chol, 971 mg sodium. %RDI: 13% calcium, 33% iron, 5% vit A, 182% vit C.
Tips: The lemon walnut aioli tastes great with grilled chicken. The aioli can also be used as a burger spread or as a veggie dip.
Toasting Walnuts
Baking: Preheat oven to 350∞F (180∞C). Arrange walnuts on a cookie sheet in a single layer. Bake 8 to 10 minutes, checking frequently.
Stovetop: Cook walnuts in a skillet at medium-high heat for 3 to 5 minutes, stirring frequently.
East meets West with this beautiful blend of classic Korean flavours combined with crunchy walnuts atop a succulent flank steak, in this modern recipe. Combining homemade and readymade fare makes this a deliciously simple meal for any occasion.
INGREDIENTS
2 cups (500 mL) California walnut pieces, coarsely chopped
4 tbsp (60 mL) maple syrup
1 tsp (5 mL) soy sauce
2 lb (1 kg) flank steak
1 tbsp (15 m) olive oil L
salt and pepper
1 small baguette, thinly sliced diagonally into 8-10 equal parts
1 cup (250 mL) kimchi, sliced
1 green onion, sliced
1 cup (250 mL) bean sprouts
DIRECTIONS
Preheat oven to 350∞F (180∞C).
In a large mixing bowl, combine walnuts, maple syrup and soy sauce. Spread mixture onto a parchment lined baking sheet and bake for 10 to 15 minutes until light golden brown. Let cool.
Brush steak with oil and season with salt and pepper. Preheat grill or grill pan to high heat and grill steak to desired doneness. Let rest.
Lightly oil and grill the baguette slices on the bbq or in grill pan.
In a bowl, add walnut mixture, kimchi, onion and bean sprouts. Thinly slice the steak crosswise and divide evenly among 8 to 10 baguette slices. Top steak with walnut kimchi. Serve immediately.
Makes 8 to 10 sandwiches.
PER SERVING (1 sandwich): about 362 cal, 24 g pro, 20 g fat (4 g sat. fat), 24 g carb, 2 g fibre, 31 mg chol, 374 mg sodium. %RDI: 3% calcium, 15% iron, 8% vit C.
Lightly seasoned tuna steaks, toasted walnuts and a hint of wasabi come together in this refreshing salad recipe. An easy to prepare and satisfying summer lunch, this dish offers up a mixture of diverse tastes that blend together seamlessly.
INGREDIENTS
Walnut Wasabi Dressing:
1/2 cup (125 mL) California walnut pieces, toasted
2 tbsp (30 mL) walnut or olive oil
1 1/2 tsp (7 mL) wasabi
1 tsp (5 mL) soy sauce
dash sesame oil
2 limes, juiced
Tuna Salad:
4 4 oz (125 g) sushi grade tuna steaks
salt and pepper
2 tbsp (30 mL) olive oil
1 Boston Bibb lettuce
1/2 cup (125 mL) California walnuts, toasted
1 avocado, sliced
4 tbsp (60 mL) pickled ginger, finely chopped
1/2 cup (125 mL) red cabbage, finely sliced
1 green onion, thinly sliced
handful cilantro
DIRECTIONS
Walnut Wasabi Dressing:
With an immersion blender, blend walnuts, oil, wasabi, soy, sesame oil and lime juice until creamy in consistency. Set aside.
Tuna Salad:
Season tuna steaks with salt and pepper. In a non-stick pan over medium-high heat, add olive oil and sear tuna for 1 to 2 minutes per side. Let rest. Cut each tuna steak into thin slices.
Divide the lettuce, walnuts, avocado, ginger and red cabbage among four plates. Top the lettuce with the walnut wasabi dressing and tuna. Garnish with green onion and cilantro.
Makes 4 servings.
PER SERVING: about 548 cal, 33 g pro, 41 g fat (4 g sat. fat), 16 g carb, 7 g fibre, 51 mg chol, 522 mg sodium. %RDI: 7% calcium, 19% iron, 11% vit A, 31% vit C.
Tips: The dressing can be used as a dip or as a sauce for grilled chicken.
Toasting Walnuts:
Baking: Preheat oven to 350∞F (180∞C). Arrange walnuts on a cookie sheet in a single layer. Bake 8 to 10 minutes, checking frequently.
Stovetop: Cook walnuts in a skillet at medium-high heat for 3 to 5 minutes, stirring frequently.
An interesting spin on a popular Middle Eastern mezze staple; this Tabouleh recipe combines traditional flavours of parsley and mint with an eastern touch of soy and allspice. Replacing traditional veggies with toasted walnuts adds the perfect crunch to mark the arrival of summer, while still packing a healthy punch in every bite.
INGREDIENTS
1 small sweet potato
3 tbsp (45 mL) walnut or olive oil
1 cup (250 mL) pomegranate juice
pinch allspice
2 cups California walnut pieces, toasted
2 cups (500 mL) quinoa, cooked and cooled
1 shallot, minced
2 cups (500 mL) parsley, finely chopped
1/3 cup (75 mL) mint, chopped
1 tbsp (15 mL) soy sauce
salt and pepper
DIRECTIONS
Preheat oven to 400∞F (200∞C).
Cut sweet potato into 1/2-inch (1 cm) cubes and toss with 1 tbsp (15 mL) of walnut or olive oil.
Spread evenly onto a parchment lined baking sheet and bake in the centre rack for 20 minutes until light golden brown. Let cool.
In a medium sized frying pan over high heat, combine pomegranate juice and allspice and bring to a boil. Simmer and reduce to 1/4 cup (50 mL) until lightly syrupy. Let cool.
In a large bowl, mix walnuts, quinoa, shallot, parsley, mint and soy sauce; add sweet potato and pomegranate juice. Season to taste with salt and pepper.
Serve immediately.
Makes 4-6 servings.
PER SERVING: (1/6 recipe): about 439 cal, 10 g pro, 33 g fat (3 g sat. fat), 31 g carb, 6 g fibre, 382 mg sodium. %RDI: 9% calcium, 28% iron, 25% vit A, 47% vit C.
Tips: Quinoa can be replaced with brown rice, cracked wheat or couscous.
Toasting Walnuts:
Baking: Preheat oven to 350∞F (180∞C). Arrange walnuts on a cookie sheet in a single layer. Bake 8 to 10 minutes, checking frequently.
Stovetop: Cook walnuts in a skillet at medium-high heat for 3 to 5 minutes, stirring frequently.
This recipe offers a blend of rich flavours and a myriad of textures, guaranteed to please any sweet tooth. Toasted walnuts bathed in toffee and rich dark chocolate give this classic affogato a bite to be savored after a sumptuous summer meal. The toffee bark can be enjoyed on its own or as a dessert accessory (frozen yogurt or ice cream).
INGREDIENTS
vegetable oil
2 cups (500 mL) California walnut pieces, toasted and chopped, divided
1/2 cup (125 mL) butter, salted
1 1/4 cup (300 mL) light brown sugar
1 tbsp (15 mL) light corn syrup
1/2 tsp (2 mL) baking soda
7 oz (210 g) good quality dark chocolate, finely chopped
60 oz (4.5 L) ice cream, vanilla recommended
20 oz (600 mL) espresso
DIRECTIONS
Use vegetable oil to grease a baking sheet. Sprinkle 1 cup (250 mL) of walnuts in an even layer in centre of baking sheet, set aside
In a medium sized heavy bottomed sauce pan over medium heat, add butter, sugar and corn syrup. Bring to a boil and reduce to simmer for about 5 minutes, using a candy thermometer until the temperature reaches 275∞F (140∞C). Immediately remove from the heat and stir in baking soda (it is normal if the mixture foams). Tip the pot over the baking sheet and carefully spoon toffee over the walnuts to cover evenly. Sprinkle chocolate over the toffee and allow to sit for 1 to 2 minutes. Spread chocolate with an offset spatula to achieve an even layer, and then top it with remaining walnuts. Let bark chill for 20 minutes until the chocolate has set and then portion into 2-inch (5 cm) square pieces.
To serve, scoop 3 oz (75 g) of ice cream into a bowl and top with a 1 oz (30 mL) shot of espresso and walnut bark.
Makes approximately an 8- x 11-inch (20 cm x 28 cm) piece.
Makes approximately 20 servings.
PER SERVING: about 393 cal, 6 g pro, 26 g fat (12 g sat. fat), 37 g carb, 1 g fibre, 106 mg chol, 98 mg sodium. %RDI: 13% calcium, 5% iron, 4% vit A.
Tip: Toasting Walnuts
Baking: Preheat oven to 350∞F (180∞C). Arrange walnuts on a cookie sheet in a single layer. Bake 8 to 10 minutes, checking frequently.
Stovetop: Cook walnuts in a skillet at medium-high heat for 3 to 5 minutes, stirring frequently.
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