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Walnuts for Welness

Walnuts for Welness

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Published by: Sahara154 on Jan 28, 2013
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Walnuts for Wellness

Favorite recipes from Andrew Weil, M.D.

6 grams per day for men. salads. Dr. . Store walnuts tightly sealed in the refrigerator or freezer year-round so they are handy to add to breakfast cereal. pastas and desserts. which encompasses body. A one-ounce handful of walnuts contain 2. Weil’s simple recipes included here are delicious and healthy. spreads. whole foods such as walnuts are a staple in his pantry. When it comes to diet.) The National Academy of Sciences recommends daily ALA intake of 1. mind. and spirit.1 grams per day for women and 1. Walnuts are unique as the only nut that contain a significant amount of omega-3s. dips. Release 18. Andrew Weil practices natural and preventive medicine to provide an integrative approach to healthcare. sauces.6 grams of alpha-linolenic acid (ALA). an essential omega-3 fatty acid (USDA National Nutrient Database for Standard Reference. providing nutrients you need for optimal health.Dr.

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 0.0 0.5 1.Walnuts are the only nut with a significant amount of Omega-3s grams 3.0 S S S S S S S .0 Omega-3 Fatty Acid Content in One Ounce of Nuts 2.0 1.5 2.


Garlic Walnut Dip .

Calcium: 15. Protein: 1. Fat: 3. Then imagine you are in Greece! 1.com Copyright 2006 Weil Lifestyle. adding more water if the mixture seems too thick.0 grams. Serve it in a small bowl surrounded by red pepper and zucchini strips. LLC .2 grams.Garlic Walnut Dip 3 1/4 4 2 1 3/4 2 slices whole-wheat toast cup walnuts cloves garlic. Magnesium:15. Scrape the mixture into a bowl. lemon juice and olive oil. add the walnuts and garlic and process until they are ground fine. salt and pepper to taste NUTRIENTS PER SERVING: Calories: 64. Serves 8 From DrWeil. Cholesterol: 0.0 mg.8 grams. and season to taste with salt and pepper. Vitamin C: 4.8 grams.1. Add the remaining ingredients with the motor running and process until smooth. Carbohydrate: 6. Saturated Fat: 0.9 grams.7 grams. Vitamin A: 68. 2. It can be used as a sauce for fish or spooned over slices of fresh mozzarella and tomatoes. Vitamin E: 0.7 mg. The flavor comes from our favorites— garlic.4 mg/IU.9 IU. 3. Polyunsat Fat: 1.0 mg. Monounsat Fat: 1. Fiber: 1. Place the toast in a food processor and process into fine crumbs.8 mg 4. 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.5 grams. With the motor running.

and hot pepper sauce. Spoon into a small loaf dish and chill several hours or until firm. Serves 8 salt and hot pepper sauce to taste NUTRIENTS PER SERVING: Calories: 98. Protein: 2. Remove the eggplant from oven.com Copyright 2006 Weil Lifestyle.9 IU From DrWeil. LLC . grind the walnuts in a food processor until very fine. Process until smooth.2 grams. and scrape the pulp into a food processor with the ginger root. Fiber: 2. peeled. about 45 minutes. 5. While the eggplant is baking. Preheat oven to 450°F. Cholesterol: 0. This vegetarian version is sophisticated. Saturated Fat: 0. Pierce the eggplant with a fork in several places and bake until very soft. slash to let steam escape. Add the ground walnuts and allspice.0.0 mg. and healthful. 1. garlic and olive oil. grated and finely chopped cloves garlic.7 grams.Eggplant-Walnut Paté 1 1 2 2 1 1/8 large eggplant cup walnut pieces teaspoons fresh ginger root.0 grams. 2. Polyunsat Fat: 4. filled with flavor. 3. Fat: 8. 4. Vitamin A: 69.2 grams. and process until smooth.1 grams.2 grams. Season to taste with the salt. mashed tablespoon extra-virgin olive oil teaspoon ground allspice Traditional patés are often made from high-fat meats and liver. drain off any liquid. and set aside.8 grams. but less than nutritious. Monounsat Fat: 2. They can be delicious and quite elegant. Enjoy it on a special occasion or as an everyday spread with whole-grain crackers. Carbohydrate: 6.

fat 4. cholesterol 0 mg.D. about 1 hour. Drain the lentils and combine with the remaining ingredients in a food processor.7 g. Wash the lentils. cover with cold water. adding water as necessary to achieve a spreadable consistency.Lentil Walnut Spread 1 1/2 2 1 cup lentils cup walnuts. . Published in arrangement with Alfred A. Copyright: © 2000 by Andrew Weil. fiber 7. micronutrients From the book Eating Well for Optimum Health by Andrew Weil.7 g (31% of calories form fat). Blend until smooth. M. Correct seasoning. 3. chopped teaspoons Dijon mustard tablespoon red wine vinegar 1. Inc. 2. a division of Random House. protein 8. bring to a boil. and cook until soft. Serves 8 salt and black or red pepper to taste NUTRIENTS PER SERVING: Calories 130. omega-3 fatty acids from walnuts.5 g. M. saturated fat less that 1 g.D. Nutritional benefits: Good carbohydrate. carbohydrate 15 g. Knopf.

Pasta with Winter Squash and Walnuts .

Inc. the parsley. Add the mashed squash. or banana. M. minced tablespoons walnuts. M. and steam until it is soft. cholesterol 3 mg.D. 3. Knopf. minced tablespoons fresh parsley. saturated fat 1. grated 1 1 2 3 2 1/4 1. fiber 3 g. 2. . carbohydrate 64 g. 4. kabocha. cover. a division of Random House. such as bowties or shells tablespoon extra-virgin olive oil cloves garlic. such as buttercup. Copyright: © 2000 by Andrew Weil. protein 13 g. heat the olive oil in a skillet. and salt and pepper to taste. Serves 6 salt and black or red pepper to taste NUTRIENTS PER SERVING: Calories 361. Published in arrangement with Alfred A.2 g.D. Place the squash in a saucepan with a little water. Drain and mash the squash. While the pasta is cooking. peeled seeded and cubed pound dried pasta. Toss the drained pasta with the squash mixture and serve topped with the chopped walnuts and grated Parmesan cheese. garlic and parsley From the book Eating Well for Optimum Health by Andrew Weil. Nutritional benefits: Good carbohydrate. chopped cup Parmesan cheese. and sauté for 30 seconds. fat 6 g (15% of calories from fat).Pasta with Winter Squash and Walnuts 1 pound winter squash. omega-3 fatty acids from walnuts. Cook the pasta until it is al dente. add the garlic. micronutrients from winter squash.

Carrot Cake .

Fill muffin cups with batter. Servings: 9 slices or 12 muffins From DrWeil. but it is often loaded with vegetable oil and laden with a cream cheese frosting. olive oil.6 IU.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. Remove from oven. stir together the flours. Mix in the walnuts. Polyunsat Fat: 2. and a combination of whole wheat pastry and unbleached flours.1 grams. In another bowl. Protein: 5. baking soda. Vitamin A: 6.0 grams.5 grams. a full cup of honey for moistness and flavor. Our version is healthier.6.0 mg. using a small amount of olive oil. drained cup unbleached white flour teaspoons baking soda teaspoon cinnamon teaspoon ground allspice cup walnuts.3 grams. Carbohydrate: 61.) cup crushed or chopped pineapple. Fat: 9. Enjoy! 1. and spices. 2. Fiber: 4.com Copyright 2006 Weil Lifestyle. chopped Juice of 1 large orange Carrot cake is a perennial favorite. stirring until just mixed. let cool slightly. stir together the carrots. Option: Line a muffin pan with paper liners.6 grams.2 grams. With a cup of hot green tea. Preheat oven to 350°F.902. The crunchy walnuts even add a bit of omega-3 fats to this sweet treat. 4. and remove from pan. In a mixing bowl. Blend the dry ingredients into the carrot mixture. Calcium: 25. 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. 3. Cholesterol: 0.1 mg . Monounsat Fat: 5. liquefied in microwave (30 sec. Vitamin E: 1. LLC 1 1/2 cups whole-wheat pastry flour NUTRIENTS PER SERVING: Calories: 333. Magnesium: 46. honey. Vitamin C: 8. Bake for 30-35 minutes. Saturated Fat: 1.3 grams. this cake will make you forget about cream cheese frosting. 5. and pineapple until well blended.0 mg. vanilla.3 mg/IU. orange juice.4 mg.

Walnut Cookies .

mash the tofu and combine with the olive oil. 3.D. sift together the flours. In a bowl. M. 4. baking powder. M. maple syrup and vanilla extract. cholesterol 0 mg. Inc. carbohydrate 5 g.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. Servings: 48 NUTRIENTS PER SERVING: Calories 50. In another bowl. Knopf. fat 3 g (55% of calories from fat). and salt (if desired). fiber 0. Copyright: © 2000 by Andrew Weil. protein 1 g. a division of Random House. brown sugar. Preheat oven to 350° F 2. . packed cup maple syrup tablespoon vanilla extract 1. sodium 14 mg.5 g.5 g. Mix in the walnuts. saturated fat 0. 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. chopped ounces silken tofu cup light olive oil cup light brown sugar.D. Nutritional benefits: Omega-3 fatty acids in walnuts. Published in arrangement with Alfred A. fold the wet ingredients into the dry ones. little saturated fat From the book Eating Well for Optimum Health by Andrew Weil. Using a rubber spatula.

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