ISRAELI COUSCOUS OIL CURED BLACK OLIVES CRUSTED

WA L NU T R E C I P E S
THE MEDITERRANEAN DIET
The Mediterranean diet is a pattern of eating similar to the traditional
dietary habits of people living in the countries bordering the
Mediterranean Sea. Fresh fruits and vegetables, seafood, whole
grains and nutritious fats, including olive oil and nuts (walnuts
prominent among them), serve as staples of this eating style, which
result in a delicious and tasty cuisine. The Mediterranean diet not
only tastes great, but extensive research has suggested various
health benefits associated with this style of eating. This nutritious
dietary pattern has the following characteristics1:
-Herbs and spices are used to add flavor, instead of added fat or salt
-Eggs are another good source of quality protein
- Meat, primarily lean cuts, is eaten in small portions
-Sweets are consumed in small portions and fruit often ends the meal
-Wine is consumed regularly, but moderately: one five-ounce glass
per day for women and two five-ounce glasses per day for men
The Mediterranean lifestyle also includes daily physical activities
and meals eaten in moderation with the company of others. When
possible, meals should be savored. For more information on the
Mediterranean diet, visit walnuts.org and
oldwayspt.org/mediterraneandiet
-Whole grains, vegetables and fruits are eaten at most meals
-Olives and olive oil are central to the diet and a main source of
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
http://oldwayspt.org/resources/heritage-pyramids/
mediterranean-diet-pyramid/traditional-med-diet
1
“THE MEDITERRANEAN DIET IS A DIET IN THE
BEST OF WAYS. IT’S AN EATING STYLE THAT’S
Meats and Sweets
Less often
NOT ONLY ABOUT WHAT YOU EAT, BUT
ALSO HOW YOU EAT,”
DR. WENDY BAZILIAN.
SAYS NUTRITION EXPERT
Poultry, Eggs, Cheese, and Yogurt
“WHAT BETTER WAY TO
EAT A WHOLESOME DIET, OFTEN SHARED
IN THE COMPANY OF OTHERS, THAN
Moderate portions, daily to weekly
Wine
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
(mostly whole), Olive Oil,
Beans, Nuts, Legumes and
Seeds, Herbs and Spices
Registered Dietitian and American College of Sports Medicine
certified Health and Fitness Specialist
Base every meal on
these foods
Be Physically Active;
Enjoy Meals with Others
Illustration by George Middleton
DR I ED F IG S
RIC OT TA , HON EY & WA L N U TS
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. serv ings: 4
i ngredients
8
¼ C
16
1 T
Dried Figs
Ricotta Cheese, part skim
California Walnut Halves
Honey
C ALI F OR N I A G A Z PAC HO
H E R B ED WA L N U TS
This fresh and flavorful chilled soup recipe is a Mediterraneanstyle favorite. Try it with a slice or two of toasted walnut bread
for a light lunch. serv ings: 4
i ngredients
GAZPACHO
1½ lbs
1
1
1
1
¼ C
1½ C
Ripe Tomatoes (about 5), peeled and chopped
Cucumber, peeled, seeded and coarsely chopped
Small Red or Green
Bell Pepper, chopped
Garlic Clove, minced
Small Red Onion,
finely chopped
White Vinegar
Tomato Juice
Pepper and Hot Pepper Sauce to taste (optional)
HERBED WALNUTS
² ⁄³ C California Walnuts, chopped
1 tsp Walnut Oil
2 tsp Fresh Rosemary, chopped
Pinch Cayenne Pepper
Salt, if desired
WAR M AS PA R AG U S SA L A D
TOAST E D WALN U T A L L IOL I DR ESSI NG
Warm asparagus drizzled with garlic and walnut mayonnaise.
It doesn’t get much better than this. serv ings: 8
i ngredients
½ C
½ C
½ C
1
2-3
1-2 tsp
¹⁄³-½ C
3
1¼ lbs
California Walnuts
Extra Virgin Olive Oil, plus 2 T
Canola Oil (Options: Vegetable, Corn or Safflower)
Egg Yolk
Garlic Cloves, mashed to a paste
Lemon Juice or to taste
Kosher Salt
Black Pepper, freshly ground
Warm Water
Eggs, large
Asparagus
Lemon Wedges, as garnish
I S R AE L I C OU SC OU S
OI L C UR E D BL AC K OL I V ES
This couscous is delicious when topped with toasted,
chopped walnuts! serv ings:
8
i ngredients
2 T
3
1
2 C
½ C
3½ C
½ C
Extra Virgin Olive Oil
Garlic Cloves, thinly sliced
Yellow Onion, minced
Israeli Couscous
Oil Cured Black Olives, sliced
Chicken Stock
California Walnuts, chopped and toasted
Salt to taste
C R US T E D H A L I BU T F I L L ET
AR UGU L A P ESTO
The combination of walnuts and breadcrumbs makes for a
delicious and crispy topping. The arugula pesto is a perfect
complement to the fish. serv ings:
6
i ngredients
ARUGULA PESTO
HALIBUT
2½ C Baby Arugula, chopped, tightly packed
¼ C Parmesan Cheese, grated
2 T California Walnuts,
chopped
1 tsp Garlic, minced
½ tsp Kosher Salt, coarse
¹⁄³ C Extra Virgin Olive Oil
1 T Walnut Oil
3 T
6
½ tsp
Canola Oil
Halibut Fillets, 4 oz each
Kosher Salt
CRUST
¼ C Panko Breadcrumbs,
whole wheat
¼ C California Walnuts,
finely ground
4 T Unsalted Butter, at room temperature
½ tsp Kosher Salt
GR E E K YO GU RT PA N N A C OTTA
WALN UT S A N D HON EY
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! serv ings: 8
i ngredients
2 T
2½ tsp
1 C
¹⁄³ C
1
2 C
¾ C
½ C
Cold Water
(1 pkg) Gelatin, unflavored
Whole Milk or Heavy Cream
Sugar
Vanilla Bean, split, seeds scraped
Greek Yogurt
California Walnuts
Honey
©2009 Oldways Preservation and Exchange Trust www.oldwayspt.org
CA LIFOR NIA WAL NUT S
THE MEDITERRANEAN DIET
WAL NUT R EC IPES
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 in BMC
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.
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
RECIPE COURTESY OF
The California Walnut Board
Visit www.walnuts.org for more recipes
INSTRUCTIONS
1. Preheat oven to 375°F. Place the walnuts on a baking
sheet and toast until lightly golden. Let cool, then
place in blender and pulse until finely chopped.
2. Combine ½ cup each of olive and canola oil in a
measuring cup. In a small bowl, whisk the egg yolk
and 1 tablespoon of the combined oils together
until an emulsion is formed. Drop by drop, add the
remaining oil to the emulsion, whisking constantly.
Continue slowly until all of the oil has been added.
Add the garlic and lemon juice. Add the walnuts and
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
8 minutes. While eggs are cooking, fill large bowl
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
and crack all over, then return to ice water for
5 minutes before peeling and cutting into quarters.
4. Ten minutes before serving, place asparagus on a
baking sheet and drizzle with the remaining
2 tablespoons olive oil. Roll the asparagus to coat
with oil and place in a single layer. Cook until tender,
about 7 or 8 minutes.
5. Place the warm asparagus on a platter and drizzle
with the walnut allioli. Garnish with the eggs and
lemon wedges.
RECIPE COURTESY OF
Joanne Weir for the California Walnut Board
Visit www.walnuts.org for more recipes
INSTRUCTIONS
COUSCOUS
TOASTED WALNUTS
1. Heat oil in a large saucepan over medium heat; add
garlic and cook until toasted, stirring constantly. Stir
in onions and cook until soft. Add couscous and cook
over medium-high heat, stirring constantly, until
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.
1. Preheat oven to 350°F.
2. Arrange walnuts on a cookie sheet in a single layer.
3. Bake 8 to 10 minutes, checking frequently.
RECIPE COURTESY OF
Jamie Lauren for the California Walnut Board
Visit www.walnuts.org for more recipes
INSTRUCTIONS
ARUGULA PESTO
1. Toast walnuts in a dry skillet over medium heat for
5 minutes, until lightly toasted and fragrant.
2. In a food processor, combine arugula, parmesan
cheese, walnuts, garlic and kosher salt; slowly add
in extra virgin olive oil and walnut oil until a paste
forms, approximately 30 seconds. Transfer to a bowl,
cover with plastic wrap and place in refrigerator.
HALIBUT AND CRUST
1. Toast panko breadcrumbs and walnuts in a dry skillet
over medium heat for 5 minutes, until lightly toasted
and fragrant. Transfer to a mixing bowl and add
butter and salt and mix until well incorporated.
2. Place the crust mixture on a large sheet of parchment
paper. Cover with another piece of parchment paper
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.
4.Preheat the broiler. Season halibut fillets with kosher
salt. In 2 separate sauté pans, heat canola oil over
medium high heat. Once the oil is hot and smoking
place 3 halibut fillets in each pan. Sear for 5 minutes,
flip and sear the other side for 3 minutes.
5. Remove one side of parchment paper from the crust
and top each piece of halibut and peel away the
second side. Place the sauté pans containing the
crusted fish, under the broiler for approximately 2
minutes or until crust is golden brown and toasted.
6. Spoon arugula pesto on the bottom of a large serving
platter. Place crusted halibut on top and serve
family style.
RECIPE COURTESY OF
Chef Mike Isabella for the California Walnut Board
Visit www.walnuts.org for more recipes
INSTRUCTIONS
1. Place the water in a small bowl and sprinkle the
gelatin over the water. Set aside until the gelatin has
softened, 5 minutes. Place the cream, sugar, vanilla
bean and seeds in a saucepan over medium heat
and bring to a simmer. Remove from heat and stir
in the gelatin.
2. Remove the vanilla bean from the warm cream
mixture. Gradually whisk the warm cream into the
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
over medium heat and warm slightly, approximately
1 minute. Let cool completely.
4. Just before serving, run a small knife around the
edges of the ramekins. Dip them in boiling water for
1 second, just until panna cotta is loosened. Invert a
dessert plate on each ramekin and turn each panna
cotta onto the plate. You may have to tap and shake
the ramekins or use a small knife to loosen the
panna cottas.
5. Drizzle with honey and toasted walnuts and serve.
RECIPE COURTESY OF
Joanne Weir for the California Walnut Board
Visit www.walnuts.org for more recipes
17g carbohydrate, 2g fiber, 8g total fat, 1g saturated fat, 1g monounsaturated fat,
5g polyunsaturated fat, 5mg cholesterol, 21mg sodium
22g carbohydrate, 6g fiber, 14g total fat, 1.5g saturated fat, 2g monounsaturated fat,
10g polyunsaturated fat, 0mg cholesterol, 260mg sodium
1. Preheat oven to 350°F. Brush the walnuts with the
walnut oil and spread on a small baking pan and
place in the oven for 3 to 4 minutes.
2. Meanwhile, in a small cup or bowl stir together the
rosemary, cayenne, and a pinch of salt, if desired.
Set aside.
3. Add the walnuts. Stir and toss to coat them. Set aside
until serving.
Nutrition information per serving 230 calories, 7g protein,
HERBED WALNUTS
1. In a large bowl, combine the tomatoes, cucumber,
bell pepper, garlic, onion, vinegar and tomato juice.
Coarsely purée in batches in a food processor or
blender. It should not be too smooth.
2. Return to the bowl. Cover and chill thoroughly.
Before serving, if the soup seems too thick, stir in
some tomato juice.
3. Season with salt, pepper and hot pepper sauce to
taste, if desired.
4. Ladle the soup into bowls and top each serving with
herbed walnuts.
4g carbohydrate, 2g fiber, 20g total fat, 3g saturated fat, 11g monounsaturated fat,
5g polyunsaturated fat, 94mg cholesterol, 154mg sodium
GAZPACHO
Nutrition information per serving 203 calories, 5g protein,
INSTRUCTIONS
39g carbohydrate, 3g fiber, 6g total fat, 1g saturated fat, 4g monounsaturated fat,
1g polyunsaturated fat, 3mg cholesterol, 228mg sodium
Visit www.walnuts.org for more recipes
Nutrition information per serving 247 calories, 8g protein,
The California Walnut Board
24g protein, 4g carbohydrate, 1g fiber, 36g total fat, 9g saturated fat, 17g monounsaturated fat,
9g polyunsaturated fat, 80mg cholesterol, 570mg sodium
RECIPE COURTESY OF
Nutrition information per serving 430 calories,
33g carbohydrate, 1g fiber, 6.5g total fat, 1g saturated fat, 1g monounsaturated fat,
5g polyunsaturated fat, 4mg cholesterol, 62mg sodium
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
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.
Nutrition information per serving 211 calories, 6g protein,
INSTRUCTIONS
Nutrition information per serving 142 calories, 4g protein,
1