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Favorite recipes from Andrew Weil, M.D.
Weil’s simple recipes included here are delicious and healthy. Andrew Weil practices natural and preventive medicine to provide an integrative approach to healthcare. . whole foods such as walnuts are a staple in his pantry. which encompasses body. and spirit.6 grams per day for men. When it comes to diet. salads. an essential omega-3 fatty acid (USDA National Nutrient Database for Standard Reference.1 grams per day for women and 1. A one-ounce handful of walnuts contain 2.) The National Academy of Sciences recommends daily ALA intake of 1. mind. Release 18. spreads. Store walnuts tightly sealed in the refrigerator or freezer year-round so they are handy to add to breakfast cereal. pastas and desserts.Dr. sauces. Walnuts are unique as the only nut that contain a signiﬁcant amount of omega-3s. Dr.6 grams of alpha-linolenic acid (ALA). dips. providing nutrients you need for optimal health.
0 1.5 2.0 Omega-3 Fatty Acid Content in One Ounce of Nuts 2.Walnuts are the only nut with a signiﬁcant amount of Omega-3s grams 3.5 NS LN UT SH EW NU T ND UT UT IA OS ST AC HI AM MO AN LN PE AL CA BR A MA C HA PI PI WA L ZE AD PE ZI NE NU CA TS 0.5 1.0 0.0 S S S S S S S .
Garlic Walnut Dip .
Place the toast in a food processor and process into ﬁne crumbs.com Copyright 2006 Weil Lifestyle. Carbohydrate: 6.Garlic Walnut Dip 3 1/4 4 2 1 3/4 2 slices whole-wheat toast cup walnuts cloves garlic. adding more water if the mixture seems too thick. Vitamin E: 0. Scrape the mixture into a bowl. 3. Cholesterol: 0. and season to taste with salt and pepper.1. The ﬂavor comes from our favorites— garlic. Fiber: 1.8 grams. add the walnuts and garlic and process until they are ground ﬁne.9 grams. lemon juice and olive oil.0 mg. Then imagine you are in Greece! 1. With the motor running. Monounsat Fat: 1. salt and pepper to taste NUTRIENTS PER SERVING: Calories: 64.0 mg.4 mg/IU. Vitamin C: 4.8 mg 4.7 grams. Vitamin A: 68. Serves 8 From DrWeil.2 grams. Polyunsat Fat: 1.7 mg.8 grams.0 grams. 2. Fat: 3.5 grams. Protein: 1. chopped tablespoons fresh lemon juice tablespoon extra-virgin olive oil cup water tablespoons fresh parsley leaves This unusual dip or sauce uses whole-wheat toast crumbs and walnuts for body. Serve it in a small bowl surrounded by red pepper and zucchini strips. It can be used as a sauce for ﬁsh or spooned over slices of fresh mozzarella and tomatoes. Magnesium:15. LLC .9 IU. Calcium: 15. Saturated Fat: 0. Add the remaining ingredients with the motor running and process until smooth.
com Copyright 2006 Weil Lifestyle.0 mg. and set aside. Vitamin A: 69. and scrape the pulp into a food processor with the ginger root. Saturated Fat: 0. Preheat oven to 450°F. They can be delicious and quite elegant. Process until smooth. Remove the eggplant from oven. about 45 minutes.1 grams. Pierce the eggplant with a fork in several places and bake until very soft.2 grams. 3. Cholesterol: 0. Add the ground walnuts and allspice. This vegetarian version is sophisticated. 2. and hot pepper sauce.2 grams.Eggplant-Walnut Paté 1 1 2 2 1 1/8 large eggplant cup walnut pieces teaspoons fresh ginger root. peeled. 4.0 grams.7 grams.0. While the eggplant is baking. Polyunsat Fat: 4. Serves 8 salt and hot pepper sauce to taste NUTRIENTS PER SERVING: Calories: 98. drain off any liquid. LLC . Fiber: 2. Spoon into a small loaf dish and chill several hours or until ﬁrm. Carbohydrate: 6. mashed tablespoon extra-virgin olive oil teaspoon ground allspice Traditional patés are often made from high-fat meats and liver. Monounsat Fat: 2. garlic and olive oil. and healthful.2 grams. grind the walnuts in a food processor until very ﬁne. but less than nutritious. 5.9 IU From DrWeil. Fat: 8. Enjoy it on a special occasion or as an everyday spread with whole-grain crackers. slash to let steam escape. 1. Season to taste with the salt. ﬁlled with ﬂavor.8 grams. grated and ﬁnely chopped cloves garlic. and process until smooth. Protein: 2.
M. saturated fat less that 1 g. adding water as necessary to achieve a spreadable consistency.7 g. Blend until smooth. Correct seasoning. chopped teaspoons Dijon mustard tablespoon red wine vinegar 1.5 g. 2. fat 4. Wash the lentils. Drain the lentils and combine with the remaining ingredients in a food processor.D. cholesterol 0 mg. about 1 hour. Published in arrangement with Alfred A. protein 8.Lentil Walnut Spread 1 1/2 2 1 cup lentils cup walnuts. omega-3 fatty acids from walnuts. carbohydrate 15 g. Inc. Copyright: © 2000 by Andrew Weil. a division of Random House. and cook until soft. ﬁber 7.7 g (31% of calories form fat). cover with cold water. 3. micronutrients From the book Eating Well for Optimum Health by Andrew Weil. bring to a boil. Nutritional beneﬁts: Good carbohydrate. M. Serves 8 salt and black or red pepper to taste NUTRIENTS PER SERVING: Calories 130. Knopf. .D.
Pasta with Winter Squash and Walnuts .
and salt and pepper to taste. cover. Knopf. and steam until it is soft. Nutritional beneﬁts: Good carbohydrate. 4.D. omega-3 fatty acids from walnuts. 2. or banana. Drain and mash the squash. add the garlic. and sauté for 30 seconds. Toss the drained pasta with the squash mixture and serve topped with the chopped walnuts and grated Parmesan cheese. Copyright: © 2000 by Andrew Weil. Cook the pasta until it is al dente. cholesterol 3 mg. Published in arrangement with Alfred A. carbohydrate 64 g. peeled seeded and cubed pound dried pasta. chopped cup Parmesan cheese. M. a division of Random House. While the pasta is cooking. such as buttercup. garlic and parsley From the book Eating Well for Optimum Health by Andrew Weil.2 g. saturated fat 1. such as bowties or shells tablespoon extra-virgin olive oil cloves garlic. protein 13 g.Pasta with Winter Squash and Walnuts 1 pound winter squash. heat the olive oil in a skillet. M. fat 6 g (15% of calories from fat). ﬁber 3 g.D. Add the mashed squash. kabocha. Inc. Place the squash in a saucepan with a little water. minced tablespoons walnuts. the parsley. minced tablespoons fresh parsley. Serves 6 salt and black or red pepper to taste NUTRIENTS PER SERVING: Calories 361. . grated 1 1 2 3 2 1/4 1. 3. micronutrients from winter squash.
Carrot Cake .
drained cup unbleached white ﬂour teaspoons baking soda teaspoon cinnamon teaspoon ground allspice cup walnuts.5 grams. Fat: 9. 5.1 mg . and remove from pan. a full cup of honey for moistness and ﬂavor. Option: Line a mufﬁn pan with paper liners. In a mixing bowl.0 mg.3 grams.3 mg/IU. and a combination of whole wheat pastry and unbleached ﬂours. Saturated Fat: 1.902.com Copyright 2006 Weil Lifestyle. Bake for 30-35 minutes. and spices. Monounsat Fat: 5.6 IU.6.4 mg. Vitamin C: 8. 4.6 grams. Preheat oven to 350°F. stir together the ﬂours. Polyunsat Fat: 2. this cake will make you forget about cream cheese frosting. Remove from oven. liqueﬁed in microwave (30 sec. olive oil. and pineapple until well blended. stir together the carrots.1 grams. The crunchy walnuts even add a bit of omega-3 fats to this sweet treat. let cool slightly. using a small amount of olive oil. Carbohydrate: 61. Vitamin A: 6. Cholesterol: 0. Fiber: 4. Mix in the walnuts. Fill mufﬁn cups with batter. Pour the batter into a nonstick 8-inch-square baking pan and bake for 45-60 minutes until a knife inserted in the center comes out clean. chopped Juice of 1 large orange Carrot cake is a perennial favorite.3 grams. Blend the dry ingredients into the carrot mixture. stirring until just mixed. honey. Our version is healthier.0 grams.Carrot Cake 2 2 1/4 1 1/2 1 2 1 1/2 3/4 cups ﬁrmly packed ﬁnely grated carrots teaspoons vanilla extract cup light olive oil cup honey. 3. 2. but it is often loaded with vegetable oil and laden with a cream cheese frosting. LLC 1 1/2 cups whole-wheat pastry ﬂour NUTRIENTS PER SERVING: Calories: 333. Servings: 9 slices or 12 mufﬁns From DrWeil.0 mg. Vitamin E: 1. vanilla.2 grams. Enjoy! 1. orange juice. Calcium: 25. In another bowl. Protein: 5. Magnesium: 46.) cup crushed or chopped pineapple. With a cup of hot green tea. baking soda.
Walnut Cookies .
. In another bowl. fold the wet ingredients into the dry ones.Walnut Cookies 3/4 3/4 1 1/8 1/2 4 1/2 1/2 1/4 1 cup whole-wheat pastry ﬂour cup unbleached white ﬂour teaspoon baking powder teaspoon salt (optional) cup walnuts. In a bowl. a division of Random House. M. 3. Mix in the walnuts. maple syrup and vanilla extract. baking powder. Inc. Copyright: © 2000 by Andrew Weil. Knopf. mash the tofu and combine with the olive oil. Using a rubber spatula.D. protein 1 g. and salt (if desired). fat 3 g (55% of calories from fat). brown sugar. Published in arrangement with Alfred A. 4. packed cup maple syrup tablespoon vanilla extract 1.5 g. M. carbohydrate 5 g. ﬁber 0. Preheat oven to 350° F 2. little saturated fat From the book Eating Well for Optimum Health by Andrew Weil. Drop the batter by rounded teaspoonfuls onto ungreased baking sheets and bake the cookies for 10-12 minutes until the edges just begin to brown. cholesterol 0 mg. saturated fat 0. Nutritional beneﬁts: Omega-3 fatty acids in walnuts. chopped ounces silken tofu cup light olive oil cup light brown sugar.D. sodium 14 mg. sift together the ﬂours. Servings: 48 NUTRIENTS PER SERVING: Calories 50.5 g.
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