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Favorite recipes from Andrew Weil, M.D.
6 grams per day for men.6 grams of alpha-linolenic acid (ALA). which encompasses body.) The National Academy of Sciences recommends daily ALA intake of 1. whole foods such as walnuts are a staple in his pantry. and spirit. Release 18.Dr. . dips.1 grams per day for women and 1. Andrew Weil practices natural and preventive medicine to provide an integrative approach to healthcare. Dr. pastas and desserts. sauces. salads. mind. A one-ounce handful of walnuts contain 2. Walnuts are unique as the only nut that contain a signiﬁcant amount of omega-3s. When it comes to diet. Store walnuts tightly sealed in the refrigerator or freezer year-round so they are handy to add to breakfast cereal. an essential omega-3 fatty acid (USDA National Nutrient Database for Standard Reference. spreads. Weil’s simple recipes included here are delicious and healthy. providing nutrients you need for optimal health.
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 S S S S S S S .5 2.0 Omega-3 Fatty Acid Content in One Ounce of Nuts 2.0 0.5 1.0 1.Walnuts are the only nut with a signiﬁcant amount of Omega-3s grams 3.
Garlic Walnut Dip .
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. Place the toast in a food processor and process into ﬁne crumbs. Fiber: 1. Fat: 3.com Copyright 2006 Weil Lifestyle. Cholesterol: 0.0 mg.9 grams. LLC . Serve it in a small bowl surrounded by red pepper and zucchini strips. Vitamin A: 68.8 grams.0 grams. Monounsat Fat: 1. 2.4 mg/IU.7 grams. 3. add the walnuts and garlic and process until they are ground ﬁne.2 grams. Protein: 1. The ﬂavor comes from our favorites— garlic. and season to taste with salt and pepper. lemon juice and olive oil. Vitamin C: 4. Serves 8 From DrWeil. With the motor running. It can be used as a sauce for ﬁsh or spooned over slices of fresh mozzarella and tomatoes. 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.1. Then imagine you are in Greece! 1. salt and pepper to taste NUTRIENTS PER SERVING: Calories: 64. Add the remaining ingredients with the motor running and process until smooth. Calcium: 15.5 grams. Scrape the mixture into a bowl.9 IU.8 grams. Saturated Fat: 0. Polyunsat Fat: 1. Carbohydrate: 6.8 mg 4. Magnesium:15.7 mg.0 mg. Vitamin E: 0.
They can be delicious and quite elegant. and hot pepper sauce. Vitamin A: 69. grated and ﬁnely chopped cloves garlic.7 grams. Saturated Fat: 0. While the eggplant is baking. about 45 minutes. Add the ground walnuts and allspice. and process until smooth. but less than nutritious. Spoon into a small loaf dish and chill several hours or until ﬁrm. 5. ﬁlled with ﬂavor. Polyunsat Fat: 4.2 grams. and set aside.0. and healthful.2 grams. grind the walnuts in a food processor until very ﬁne. Enjoy it on a special occasion or as an everyday spread with whole-grain crackers. Season to taste with the salt.0 mg. LLC . Fiber: 2.2 grams. Preheat oven to 450°F. Pierce the eggplant with a fork in several places and bake until very soft. This vegetarian version is sophisticated. Cholesterol: 0. Carbohydrate: 6. peeled. mashed tablespoon extra-virgin olive oil teaspoon ground allspice Traditional patés are often made from high-fat meats and liver. Monounsat Fat: 2. 2. 4. drain off any liquid. Protein: 2.1 grams. slash to let steam escape.0 grams.8 grams. and scrape the pulp into a food processor with the ginger root.Eggplant-Walnut Paté 1 1 2 2 1 1/8 large eggplant cup walnut pieces teaspoons fresh ginger root. Remove the eggplant from oven. garlic and olive oil. Serves 8 salt and hot pepper sauce to taste NUTRIENTS PER SERVING: Calories: 98.9 IU From DrWeil. Process until smooth. Fat: 8.com Copyright 2006 Weil Lifestyle. 1. 3.
M.7 g. Inc. 3. about 1 hour. cover with cold water.Lentil Walnut Spread 1 1/2 2 1 cup lentils cup walnuts. chopped teaspoons Dijon mustard tablespoon red wine vinegar 1. saturated fat less that 1 g. carbohydrate 15 g. bring to a boil. Nutritional beneﬁts: Good carbohydrate. Drain the lentils and combine with the remaining ingredients in a food processor. micronutrients From the book Eating Well for Optimum Health by Andrew Weil.7 g (31% of calories form fat). Wash the lentils. adding water as necessary to achieve a spreadable consistency.D. Published in arrangement with Alfred A. ﬁber 7. Knopf. Copyright: © 2000 by Andrew Weil. .D.5 g. Blend until smooth. omega-3 fatty acids from walnuts. and cook until soft. Correct seasoning. Serves 8 salt and black or red pepper to taste NUTRIENTS PER SERVING: Calories 130. a division of Random House. cholesterol 0 mg. protein 8. 2. fat 4. M.
Pasta with Winter Squash and Walnuts .
Pasta with Winter Squash and Walnuts 1 pound winter squash. Drain and mash the squash.D. saturated fat 1. Inc. Toss the drained pasta with the squash mixture and serve topped with the chopped walnuts and grated Parmesan cheese. or banana. Place the squash in a saucepan with a little water. Add the mashed squash. micronutrients from winter squash. kabocha. such as buttercup. minced tablespoons fresh parsley.2 g. minced tablespoons walnuts. 3. chopped cup Parmesan cheese. protein 13 g. and steam until it is soft. omega-3 fatty acids from walnuts. M.D. M. heat the olive oil in a skillet. grated 1 1 2 3 2 1/4 1. peeled seeded and cubed pound dried pasta. Nutritional beneﬁts: Good carbohydrate. . cholesterol 3 mg. Knopf. 4. add the garlic. and salt and pepper to taste. the parsley. garlic and parsley From the book Eating Well for Optimum Health by Andrew Weil. Copyright: © 2000 by Andrew Weil. and sauté for 30 seconds. cover. ﬁber 3 g. While the pasta is cooking. a division of Random House. Serves 6 salt and black or red pepper to taste NUTRIENTS PER SERVING: Calories 361. fat 6 g (15% of calories from fat). such as bowties or shells tablespoon extra-virgin olive oil cloves garlic. 2. Cook the pasta until it is al dente. carbohydrate 64 g. Published in arrangement with Alfred A.
Carrot Cake .
Fill mufﬁn cups with batter.6 IU. Blend the dry ingredients into the carrot mixture.0 mg. let cool slightly. stir together the ﬂours. and pineapple until well blended. baking soda. Vitamin E: 1. LLC 1 1/2 cups whole-wheat pastry ﬂour NUTRIENTS PER SERVING: Calories: 333.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.1 mg . 3. stirring until just mixed.0 mg. drained cup unbleached white ﬂour teaspoons baking soda teaspoon cinnamon teaspoon ground allspice cup walnuts. The crunchy walnuts even add a bit of omega-3 fats to this sweet treat. Mix in the walnuts. a full cup of honey for moistness and ﬂavor. Our version is healthier. Option: Line a mufﬁn pan with paper liners.1 grams.3 mg/IU.3 grams. Preheat oven to 350°F. Vitamin A: 6.4 mg. Saturated Fat: 1.2 grams.) cup crushed or chopped pineapple. Fiber: 4. In another bowl.6 grams. With a cup of hot green tea.6. using a small amount of olive oil. chopped Juice of 1 large orange Carrot cake is a perennial favorite. 5. Bake for 30-35 minutes. 2. 4.902. this cake will make you forget about cream cheese frosting. Polyunsat Fat: 2. 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. Cholesterol: 0. liqueﬁed in microwave (30 sec. Carbohydrate: 61. vanilla. Vitamin C: 8. orange juice.3 grams. Remove from oven. Monounsat Fat: 5.0 grams.5 grams. Magnesium: 46. and spices. Enjoy! 1. honey. stir together the carrots.com Copyright 2006 Weil Lifestyle. Calcium: 25. Servings: 9 slices or 12 mufﬁns From DrWeil. and a combination of whole wheat pastry and unbleached ﬂours. olive oil. and remove from pan. In a mixing bowl. Protein: 5. Fat: 9. but it is often loaded with vegetable oil and laden with a cream cheese frosting.
Walnut Cookies .
Mix in the walnuts. saturated fat 0. Published in arrangement with Alfred A.D. Servings: 48 NUTRIENTS PER SERVING: Calories 50. 3. fold the wet ingredients into the dry ones. cholesterol 0 mg.5 g. M. carbohydrate 5 g. Inc. baking powder. fat 3 g (55% of calories from fat).5 g. 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. protein 1 g. mash the tofu and combine with the olive oil. and salt (if desired).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. M. sodium 14 mg. little saturated fat From the book Eating Well for Optimum Health by Andrew Weil. In a bowl. a division of Random House. Preheat oven to 350° F 2. In another bowl. chopped ounces silken tofu cup light olive oil cup light brown sugar. brown sugar. maple syrup and vanilla extract. Copyright: © 2000 by Andrew Weil. Using a rubber spatula. Nutritional beneﬁts: Omega-3 fatty acids in walnuts. packed cup maple syrup tablespoon vanilla extract 1. sift together the ﬂours. ﬁber 0. 4.D. Knopf. .
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