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W for Walnuts: 5 Easy Superfood Recipes

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Another one from the superfoods list is walnut, with its beneficial fatty acids and antioxidants. Mostly it is beneficial in the raw form, as roasting reduces many of its properties. Some studies have also suggested that consumption of walnuts increases oxidation of fat which may lead to improved the use of body fat in overweight adults. High levels of alpha-linolenic acid (ALA), an omega-3 fatty acid in walnuts can help improve functioning of the arteries, as well as high mono- and polyunsaturated-fat content also helps reduce total and LDL cholesterol levels while maintaining healthy HDL cholesterol levels. So lets take a look at this versatile healthy addition in various recipes.


#1. Waldorf Salad with a twist of Spice

This is the famous Waldorf Salad, only made better with a hint of curry and has almost double the fiber.
Ingredients: Serve 6
1/4 cup nonfat plain yogurt
3 tbsp low-fat mayonnaise
1/2 tsp curry powder
1/8 tsp salt
Pinch of cayenne pepper, or to taste
1 orange
2 tart-sweet red apples, diced
1 cup chopped celery
1/3 cup golden raisins
1/3 cup coarsely chopped walnuts, toasted

Directions
1. Prepare the dressing by mixing yogurt, mayonnaise, curry powder, salt and cayenne in a bowl. Add to that 2 teaspoons zest from the orange.
2. Peel oranges, clean them, remove the skin from the segments and collect in a bowl. Add apples, celery, raisins walnuts and pour over the dressing. Combine well and serve.

Nutritional Value
Per serving: 136 calories; 5g fat(0g sat, 0g mono); 0mg cholesterol; 24g carbohydrates; 0g added sugars; 2g protein; 4g fiber; 134mg sodium; 222mg potassium.


#2. Sautéed Green Chard with Walnuts

This recipe amalgamates the mild taste of green chard with pancetta and walnuts.
Ingredients: Serve 6
2 thin slices pancetta, (1 1/2 ounces), diced
2 medium shallots, thinly sliced
1 pound chard, stems and leaves separated, chopped
1 tsp chopped fresh thyme
1/4 cup water
1 tbsp lemon juice
2 tbsp chopped walnuts, toasted
1/4 tsp freshly ground pepper

Directions
1. Use preferably a Dutch oven to cook pancetta over medium heat until it starts to brown. This should take around 4-6 minutes and do keep stirring in between.
2. Remove the browned pancetta from the pan, using a slotted spoon, leaving the fat behind. Keep the pancetta on paper towels.
3. In the pancetta fat, add shallots, chard stems and thyme and cook until the shallots begin to brown.
4. Now add chard leaves, water and lemon juice and cook until the leaves begin to wilted, which should take about 2 minutes.
5. Now cover the pan and cook more for 2-4 minutes, until everything is tender. Remove from the heat and add the pancetta, walnuts and pepper. Serve

Nutritional Value
Per serving: 62 calories; 4gfat(1g sat, 1g mono); 5mg cholesterol; 5g carbohydrates; 0g added sugars; 3g protein; 2g fiber; 252mg sodium; 452mg potassium.


#3. Oats-Cereal Snack Bar with Crunchy Walnuts

Perfect protein-snack of the day as it has silken tofu. Yes, give this unusual bar a try.
Ingredients: Serve 16 pieces
3 cups old-fashioned rolled oats
1/2 cup chopped walnuts, (about 2 ounces)
3 cups unsweetened puffed-grain cereal, such as Kashi
2 cups chopped dried apricots
1/4 cup all-purpose flour
1/2 tsp salt
12 ounces silken tofu, drained (about 1 1/3 cups)
1 large egg
1/2 cup canola oil
1 cup honey
1 tbsp vanilla extract
2 tbsp freshly grated lemon zest

Directions
1. Preheat the oven to 350°F and prepare a large baking pan (15″ X 10″) by spraying it with cooking spray.
2. Using another baking tray, bake oats and walnuts until light golden for 8-10 minutes.
3. After cooling down, put them in a large bowl and add puffed cereal, dried apricots, flour and salt and combine.
4. In a blender, puree tofu, egg, oil, honey, vanilla and lemon zest until smooth.
5. Combine the oat mixture and tofu puree to form a paste of sorts. Transfer to the prepared pan, spread evenly and bake until firm in the center and golden brown for 35-40 minutes.
6. Remove from the oven and let it cool completely as is on a wire rack before cutting into bars with a sharp knife.

Wrap the individual bar in plastic and store up to a month in the freezer or 5 days at room temperature. If frozen, thaw at room temperature or defrost in a microwave after removing the plastic.

Nutritional Value
Per serving: 306 calories; 12g fat(1g sat, 5g mono); 13mg cholesterol; 46g carbohydrates; 6g protein; 3g fiber; 87mg sodium; 367mg potassium.


#4. Baked Apple stuffed with Walnuts

Best made with Golden Delicious apples, try to save one for breakfast and devour with milk.
Ingredients: Serve 6
6 medium Golden Delicious apples
1 cup walnut pieces
1/2 cup raisins, or dried cranberries
2 tbsp maple syrup
1 tsp freshly grated lemon zest
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1/2 cup apricot preserves
1 1/2 cups apple cider
1 tbsp butter
1/2 tsp vanilla extract

Directions
1. Preheat the oven to 375°F and coat a shallow 8″X12″ baking dish with cooking spray.
2. Prepare the apples by washing them well and core them, all the way through. At the top of the apples, scoop out more, creating a crater where all the filling shall rest.
3. Chop walnuts, raisins (or dried cranberries) in a food processor, but keep the piece uneven for better texture. Then add maple syrup, lemon zest, cinnamon and nutmeg and combine more.
4. Place the apples in the prepared baking dish and gently press about 1/4 cup of filling into each cavity. Top the filling with apricot preserve on each apple.
5. Heat apple cider and butter in a small saucepan until the butter melts. Remove from the heat and add vanilla extract. Pour this syrup on and around the apples.
6. Cover the apples loosely with foil and bake on the center rack for 30 minutes. Remove foil and re-pour the juices on the apple again and bake more. Keep repeating this till the apple are done.
7. Test the apple by inserting a thin bamboo skewer in the apple. Remember, apple will cook until they cool. Serve warm with a garnishing of juices from the baking pan.

Nutritional Value
Per serving: 383 calories; 15g fat(3g sat, 2g mono); 5mg cholesterol; 59g carbohydrates; 4g protein; 4g fiber; 5mg sodium; 296mg potassium.


#5. Zucchini-Walnut Loaf

Simple recipe, that can made ahead and frozen when Zucchini is in abundance.
Ingredients: Make 2 loaves of 8 slices each
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
1 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1 tsp ground cinnamon
1/4 tsp ground nutmeg
2 large egg whites, at room temperature
1 cup sugar, or 1/2 cup
1/2 cup unsweetened applesauce
2 tbsp canola oil
1/4 tsp lemon extract
1 cup grated zucchini, lightly packed (about 8 ounces)
2 tbsp chopped walnuts

Directions
1. Begin by preheating the oven to 350°F and prepare 2 6″X3″ loaf pans by coating them with a cooking spray.
2. Mix together whole-wheat flour, all-purpose flour, baking powder, baking soda, salt, cinnamon and nutmeg in a large bowl.
3. In another medium bowl, whisk egg whites, sugar (or Splenda), applesauce, oil and lemon extract together. Add grated zucchini.
4. In the bowl containing dry ingredients, make a crater in the flour and slowly add the egg-zucchini mixture. Fold in a little and add the walnuts.
5. Fold some more, but don’t over-mix. Transfer the batter to the loaf pans and bak till a tester comes out clean (40-45 minutes). Remove and cool, first in the pan and then on the wire rack, without the pan.

Nutritional Value
Per slice: 118 calories; 3g fat(0g sat, 1g mono); 0mg cholesterol; 22g carbohydrates; 2g protein; 1g fiber; 88mg sodium; 37mg potassium.

Enjoy the crunchy walnut with the benefits of fatty acids and antioxidants.


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