WALNUT RECIPES

THE MEDITERRANEAN DIET

The Mediterranean diet is a pattern of eating similar to the traditional - Herbs and spices are used to add flavor, instead of added fat or salt dietary habits of people living in the countries bordering the - Eggs are another good source of quality protein Mediterranean Sea. Fresh fruits and vegetables, seafood, whole - Meat, primarily lean cuts, is eaten in small portions grains and nutritious fats, including olive oil and nuts (walnuts - Sweets are consumed in small portions and fruit often ends the meal prominent among them), serve as staples of this eating style, which - Wine is consumed regularly, but moderately: one five-ounce glass result in a delicious and tasty cuisine. The Mediterranean diet not per day for women and two five-ounce glasses per day for men only tastes great, but extensive research has suggested various health benefits associated with this style of eating. This nutritious The Mediterranean lifestyle also includes daily physical activities dietary pattern has the following characteristics1: and meals eaten in moderation with the company of others. When possible, meals should be savored. For more information on the - Whole grains, vegetables and fruits are eaten at most meals Mediterranean diet, visit walnuts.org and - Olives and olive oil are central to the diet and a main source of oldwayspt.org/mediterraneandiet dietary fat - Fish and shellfish are important, lean sources of protein low in saturated fat - Low fat cheese and yogurt eaten in low to moderate amounts, provide a source of calcium which supports bone and heart health - Walnuts, legumes and seeds are nutritious sources of good fats, protein and fiber 1 http://oldwayspt.org/resources/heritage-pyramids/ mediterranean-diet-pyramid/traditional-med-diet

“THE MEDITERRANEAN DIET IS A DIET IN THE BEST OF WAYS. IT’S AN EATING STYLE THAT’S Meats and Sweets NOT ONLY ABOUT WHAT YOU EAT, BUT Less often

ALSO HOW YOU EAT,” SAYS NUTRITION EXPERT Poultry, Eggs, Cheese, and Yogurt DR. WENDY BAZILIAN. “WHAT BETTER WAY TO Moderate portions, daily to weekly EAT A WHOLESOME DIET, OFTEN SHARED Wine IN THE COMPANY OF OTHERS, THAN In Moderation WITH THIS DELICIOUS, HEALTH- Fish and Seafood Often, at least two times per week ENHANCING CUISINE.” Drink Water Wendy Bazilian, DrPH, RD Fruits, Vegetables, Grains Registered Dietitian and American College of Sports Medicine certified Health and Fitness Specialist (mostly whole), Olive Oil, Beans, Nuts, Legumes and Seeds, Herbs and Spices Base every meal on these foods

Be Physically Active; Enjoy Meals with Others

Illustration by George Middleton ©2009 Oldways Preservation and Exchange Trust www.oldwayspt.org

DRIED FIGS

RICOTTA, HONEY & WALNUTS Cheese and crackers. Chips and salsa. Veggies and dip. How about trying something new? This quick, elegant appetizer is the perfect way to start any healthy meal. servings: 4 ingredients 8 Dried Figs ¼ C Ricotta Cheese, part skim 16 California Walnut Halves 1 T Honey

CALIFORNIA GAZPACHO

HERBED WALNUTS This fresh and flavorful chilled soup recipe is a Mediterranean- style favorite. Try it with a slice or two of toasted walnut bread for a light lunch. servings: 4 ingredients GAZPACHO 1½ lbs Ripe Tomatoes (about 5), Pepper and Hot Pepper peeled and chopped Sauce to taste (optional) 1 Cucumber, peeled, seeded HERBED WALNUTS and coarsely chopped ²⁄³ C California Walnuts, 1 Small Red or Green chopped Bell Pepper, chopped 1 tsp Walnut Oil 1 Garlic Clove, minced 2 tsp Fresh Rosemary, chopped 1 Small Red Onion, Pinch Cayenne Pepper finely chopped Salt, if desired ¼ C White Vinegar 1½ C Tomato Juice

WARM ASPARAGUS SALAD

TOASTED WALNUT ALLIOLI DRESSING Warm asparagus drizzled with garlic and walnut mayonnaise. It doesn’t get much better than this. servings: 8 ingredients ½ C California Walnuts ½ C Extra Virgin Olive Oil, plus 2 T ½ C Canola Oil (Options: Vegetable, Corn or Safflower) 1 Egg Yolk 2-3 Garlic Cloves, mashed to a paste 1-2 tsp Lemon Juice or to taste Kosher Salt Black Pepper, freshly ground ¹⁄³-½ C Warm Water 3 Eggs, large 1¼ lbs Asparagus Lemon Wedges, as garnish

ISRAELI COUSCOUS OIL CURED BLACK OLIVES This couscous is delicious when topped with toasted, chopped walnuts! servings: 8 ingredients 2 T Extra Virgin Olive Oil 3 Garlic Cloves, thinly sliced 1 Yellow Onion, minced 2 C Israeli Couscous ½ C Oil Cured Black Olives, sliced 3½ C Chicken Stock ½ C California Walnuts, chopped and toasted Salt to taste

CRUSTED HALIBUT FILLET ARUGULA PESTO The combination of walnuts and breadcrumbs makes for a delicious and crispy topping. The arugula pesto is a perfect complement to the fish. servings: 6 ingredients ARUGULA PESTO HALIBUT 2½ C Baby Arugula, chopped, 3 T Canola Oil tightly packed 6 Halibut Fillets, 4 oz each ¼ C Parmesan Cheese, grated ½ tsp Kosher Salt 2 T California Walnuts, CRUST chopped ¼ C Panko Breadcrumbs, 1 tsp Garlic, minced whole wheat ½ tsp Kosher Salt, coarse ¼ C California Walnuts, ¹⁄³ C Extra Virgin Olive Oil finely ground 1 T Walnut Oil 4 T Unsalted Butter, at room temperature ½ tsp Kosher Salt

GREEK YOGURT PANNA COTTA WALNUTS AND HONEY Panna cotta, or “cooked cream” with walnuts and honey, makes this a not too sweet, not too rich dessert with a satisfying crunch you’ll love! servings: 8 ingredients 2 T Cold Water 2½ tsp (1 pkg) Gelatin, unflavored 1 C Whole Milk or Heavy Cream ¹⁄³ C Sugar 1 Vanilla Bean, split, seeds scraped 2 C Greek Yogurt ¾ C California Walnuts ½ C Honey

CALIFORNIA WALNUTS CALIFORNIA

THE MEDITERRANEAN DIET MEDITERRANEAN THE THE MEDITERRANEAN DIET MEDITERRANEAN THE WALNUT RECIPES WALNUT

THE ROLE OF WALNUTS IN THE MEDITERRANEAN DIET Walnuts are a traditional component in the Mediterranean diet and a key ingredient in the landmark “Prevention with the Mediterranean Diet” (PREDIMED) study: a multicenter, randomized primary prevention trial of cardiovascular disease, supported by the Spanish Health Ministry. Initial results of this trial published by the New England Journal of Medicine1 reported that a Mediterranean diet including nuts (primarily walnuts), reduced the risk of cardiovascular diseases (myocardial infarction, stroke or cardiovascular death) by 30% and specifically reduced the risk of stroke by 49% when compared to a reference diet consisting of advice on a low-fat diet (American Heart Association guidelines). Please note, because the study participants lived in Spain, were over the age of 55, and were at high cardiovascular risk, whether the results can be generalized to persons at lower risk or to other settings requires further research. In addition, PREDIMED findings reported inBMC Medicine2, examined walnut consumption and the reduction of all-cause mortality. The study found that compared to non-consumers, subjects who consumed greater than three servings of nuts (including walnuts) per week had a significantly lower risk (39%) of all-cause mortality. Specifically, relative risk reductions for walnut consumption was 45%. Please note, due to the observational nature of the study, additional research is required to make cause and effect conclusions. 1 Estruch R, Ros E, Salas-Salvadó J, Covas MI, D Pharm, Corella D, Arós F, Gómez-Gracia E, Ruiz-Gutiérrez V, Fiol M, Lapetra J, Lamuela-Raventos RM, Serra-Majem L, Pintó X, Basora J, Muñoz MA, Sorlí JV, Martínez JA, Martínez-González MA; the PREDIMED Study Investigators. N Engl J Med. 2013 Feb 25. [Epub ahead of print] 2 http://www.biomedcentral.com/1741-7015/11/164

INSTRUCTIONS 1. Toast the walnuts in a dry skillet over a medium-high

heat until fragrant, about 2 minutes. Set aside to cool. 2. Cut each fig in half crosswise, and place the fig pieces on a serving dish cut side up. 3. Make a small indentation into the cut side of each fig 142 calories, 4g protein, half with a small spoon or your finger. Place ½ teaspoon of ricotta cheese on each fig and top with a walnut half. 4. Drizzle with honey and serve.

RECIPE COURTESY OF The California Walnut Board

Visit www.walnuts.org for more recipes Nutrition information per serving 17g carbohydrate, 2g fiber, 8g total fat, 1g saturated monounsaturated 5g polyunsaturated fat, 5mg cholesterol, 21mg sodium

INSTRUCTIONS

GAZPACHO HERBED WALNUTS 1. In a large bowl, combine the tomatoes, cucumber, 1. Preheat oven to 350°F. Brush the walnuts with the bell pepper, garlic, onion, vinegar and tomato juice. walnut oil and spread on a small baking pan and Coarsely purée in batches in a food processor or place in the oven for 3 to 4 minutes.

blender. It should not be too smooth. 2. Meanwhile, in a small cup or bowl stir together the 230 calories, 7g protein, 2. Return to the bowl. Cover and chill thoroughly. rosemary, cayenne, and a pinch of salt, if desired. Before serving, if the soup seems too thick, stir in Set aside. some tomato juice. 3. Add the walnuts. Stir and toss to coat them. Set aside 3. Season with salt, pepper and hot pepper sauce to until serving. taste, if desired. 4. Ladle the soup into bowls and top each serving with herbed walnuts.

RECIPE COURTESY OF The California Walnut Board

Visit www.walnuts.org for more recipes Nutrition information per serving 22g carbohydrate, 6g fiber, 14g total fat, 1.5g saturated 2g monounsaturated 10g polyunsaturated fat, 0mg cholesterol, 260mg sodium

INSTRUCTIONS 1. Preheat oven to 375°F. Place the walnuts on a baking and crack all over, then return to ice water for sheet and toast until lightly golden. Let cool, then 5 minutes before peeling and cutting into quarters. place in blender and pulse until finely chopped. 4. Ten minutes before serving, place asparagus on a 2. Combine ½ cup each of olive and canola oil in a baking sheet and drizzle with the remaining

measuring cup. In a small bowl, whisk the egg yolk 2 tablespoons olive oil. Roll the asparagus to coat 203 calories, 5g protein, and 1 tablespoon of the combined oils together with oil and place in a single layer. Cook until tender, until an emulsion is formed. Drop by drop, add the about 7 or 8 minutes. remaining oil to the emulsion, whisking constantly. 5. Place the warm asparagus on a platter and drizzle Continue slowly until all of the oil has been added. with the walnut allioli. Garnish with the eggs and Add the garlic and lemon juice. Add the walnuts and lemon wedges. enough water to make a sauce the consistency of thick, heavy cream. Salt and pepper to taste. 3. In the meantime, bring another saucepan of water to a boil and lower the eggs into the boiling water. Reduce the heat to medium and cook the eggs for RECIPE COURTESY OF 8 minutes. While eggs are cooking, fill large bowl Joanne Weir for the California Walnut Board with ice water. After 8 minutes, remove the eggs and place in ice water. When eggs are cool enough to handle (approximately 1 minute), remove from water Visit www.walnuts.org for more recipes 4g carbohydrate, 2g fiber, 20g total fat, 3g saturated 11g monounsaturated 5g polyunsaturated fat, 94mg cholesterol, 154mg sodium Nutrition information per serving

INSTRUCTIONS COUSCOUS TOASTED WALNUTS

1. Heat oil in a large saucepan over medium heat; add 1. Preheat oven to 350°F. garlic and cook until toasted, stirring constantly. Stir 2. Arrange walnuts on a cookie sheet in a single layer. in onions and cook until soft. Add couscous and cook 3. Bake 8 to 10 minutes, checking frequently.

over medium-high heat, stirring constantly, until 247 calories, 8g protein, couscous is toasted and golden brown. Stir in stock. 2. Bring to a boil, then reduce heat and simmer, covered, for 15 to 20 minutes or until all of the liquid has been absorbed. Stir in olives and season with salt. 3. Top with walnuts and serve.

RECIPE COURTESY OF Jamie Lauren for the California Walnut Board

Visit www.walnuts.org for more recipes 39g carbohydrate, 3g fiber, 6g total fat, 1g saturated 4g monounsaturated 1g polyunsaturated fat, 3mg cholesterol, 228mg sodium Nutrition information per serving

INSTRUCTIONS ARUGULA PESTO 4. Preheat the broiler. Season halibut fillets with kosher 1. Toast walnuts in a dry skillet over medium heat for salt. In 2 separate sauté pans, heat canola oil over 5 minutes, until lightly toasted and fragrant. medium high heat. Once the oil is hot and smoking place 3 halibut fillets in each pan. Sear for 5 minutes, 2. In a food processor, combine arugula, parmesan flip and sear the other side for 3 minutes. cheese, walnuts, garlic and kosher salt; slowly add 430 calories, in extra virgin olive oil and walnut oil until a paste 5. Remove one side of parchment paper from the crust forms, approximately 30 seconds. Transfer to a bowl, and top each piece of halibut and peel away the cover with plastic wrap and place in refrigerator. second side. Place the sauté pans containing the crusted fish, under the broiler for approximately 2 HALIBUT AND CRUST minutes or until crust is golden brown and toasted. 1. Toast panko breadcrumbs and walnuts in a dry skillet 6. Spoon arugula pesto on the bottom of a large serving over medium heat for 5 minutes, until lightly toasted platter. Place crusted halibut on top and serve and fragrant. Transfer to a mixing bowl and add family style. butter and salt and mix until well incorporated. 2. Place the crust mixture on a large sheet of parchment RECIPE COURTESY OF paper. Cover with another piece of parchment paper Chef Mike Isabella for the California Walnut Board and flatten slightly. Using a rolling pin flatten to ¼ inch thick. Place in freezer on a flat surface to set. 3. After the crust has set, remove from freezer. Keeping the parchment paper on, cut into 6 pieces the same size as the halibut fillets. Visit www.walnuts.org for more recipes 24g protein, 4g carbohydrate, 1g fiber, 36g total fat, 9g saturated 17g monounsaturated 9g polyunsaturated fat, 80mg cholesterol, 570mg sodium Nutrition information per serving

INSTRUCTIONS 1. Place the water in a small bowl and sprinkle the 4. Just before serving, run a small knife around the gelatin over the water. Set aside until the gelatin has edges of the ramekins. Dip them in boiling water for softened, 5 minutes. Place the cream, sugar, vanilla 1 second, just until panna cotta is loosened. Invert a bean and seeds in a saucepan over medium heat dessert plate on each ramekin and turn each panna

and bring to a simmer. Remove from heat and stir cotta onto the plate. You may have to tap and shake 211 calories, 6g protein, in the gelatin. the ramekins or use a small knife to loosen the 2. Remove the vanilla bean from the warm cream panna cottas. mixture. Gradually whisk the warm cream into the 5. Drizzle with honey and toasted walnuts and serve. yogurt and stir together gently. Pour the mixture into 8 (½-cup) ramekins and refrigerate until set, at least 3 hours. 3. Preheat oven to 375°F. Place the walnut halves on a baking sheet and toast until fragrant and lightly golden, about 7 minutes. Let cool. Place the walnuts, honey and 1 to 2 tablespoons water in a saucepan RECIPE COURTESY OF over medium heat and warm slightly, approximately Joanne Weir for the California Walnut Board 1 minute. Let cool completely.

Visit www.walnuts.org for more recipes 33g carbohydrate, 1g fiber, 6.5g total fat, saturated monounsaturated 5g polyunsaturated fat, 4mg cholesterol, 62mg sodium Nutrition information per serving