Walnut Recipes and the Fight Against Cancer

WA L NU T R E C I P E S
THE FIGHT AGAINST CANCER
According to the Centers for Disease Control and Prevention, currently
about 26.7% of U.S. adults or approximately 72.5 million people are
obese.1 The American Institute for Cancer Research (AICR) states that
this could result in a corresponding increase in cancer rates in the
years ahead.2
According to Karen Collins, RDN and nutrition consultant for AICR,
“We can prevent about a third of our most common cancers with a
healthy diet, regular physical activity and a healthy body weight.
The best diet for preventing cancer is a predominantly plant-based
diet that includes a variety of brightly colored vegetables and
fruits, whole grains, beans and nuts, such as walnuts.” In fact, AICR
recommends that two-thirds of the plate be filled with these plantbased foods. Preliminary animal research has been investigating the
potential benefit walnuts may have on fighting a variety of cancers
including breast3, prostate4, and colorectal5. Please note, these
animal studies are provided as background and used to formulate
hypotheses for additional research needed to determine the effects
on humans.
BASED ON SCIENTIFIC RESEARCH,
AICR SUPPORTS THE
FOLLOWING STEPS FOR
CANCER PREVENTION1
THE
-Be as lean as possible without becoming underweight
-Be physically active for at least 30 minutes every day
-Avoid sugary drinks and limit consumption of energy-dense foods
-Eat more of a variety of vegetables, fruits, whole grains and
legumes, such as beans
-Limit consumption of red meats (such as beef, pork and lamb)
and avoid processed meats
-If consumed at all, limit alcoholic drinks to 2 per day for men
and 1 per day for women
-Limit consumption of salty foods and foods processed with salt (sodium)
-Don't use supplements to protect against cancer
“Walnuts are a delicious addition to an
overall cancer-protective way
of eating,” says Alice Bender,
MS, RDN, Associate Director
for Nutrition Programs at the
American Institute for Cancer
Research. “The nutritional
benefits of walnuts as part of
a healthy diet and lifestyle align with the messaging behind AICR’s
‘New American Plate’—a research-based, visual way to proportion
and portion the food on your plate to lower your cancer risk and
manage your weight.”
http://www.cdc.gov/mmwr/preview/mmwrhtml/mm59e0803a1.htm
http://preventcancer.aicr.org/site/News2?abbr=pr_&page=NewsArticle&id=19343&fp20100804
Hardman WE, Ion G, Akinsete JA, Witte TR. Dietary walnut suppressed mammary gland tumorigenesis
in the C(3)1 Tag mouse. Nutri Cancer. 2011;63(6):960-70.
4
Russel J. Reiter, Dun-Xian Tan, Lucien C. Manchester, Ahmet Korkmaz, Lorena Fuentes-Broto, W. Elaine
Hardman, Sergio A. Rosales-Corral, and Wenbo Qi. A Walnut-Enriched Diet Reduces the Growth of
LNCaP Human Prostate Cancer Xenografts in Nude Mice. Cancer Investigation, 31:365–373, 2013.
5
Nagel JM, Brinkoetter M, Magkos F, Liu X, Chamberland JP, Shah S, Zhou J, Blackburn G, Mantzoros
CS.Dietary walnuts inhibit colorectal cancer growth in mice by suppressing angiogenesis. Nutrition.
2012 Jan;28(1):67-75. doi: 10.1016/j.nut.2011.03.004. Epub 2011 Jul 27.
1
2
3
ADDITIONAL TIPS
TO IMPROVE YOUR DIET
-Favor brightly colored or strongly flavored vegetables and fruits, which are often the best sources of phytochemicals
-Stick to food sources—phytochemicals in supplement form may
not have the same benefits
For more information from the
American Institute for Cancer Research, please visit
WWW.AICR.ORG
1
http://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/
LAZY MOR N I NG M U ESL I
GR AT E D APPLE & WA L N U T C R U M BL E
Move over sugary granola. This delicious morning Muesli is
packed with fiber and flavor.
serv ings:
12
I NGREDIENTS
WALNUT CRUMBLE
MUESLI
4 C
2 C
1 C
1 T
½ tsp
¼ tsp
¼ C
1
1 C
Rolled Oats or
Rolled Barley
California Walnuts, coarsely chopped
Sunflower Seeds
Extra Virgin Olive Oil
Kosher Salt
Cinnamon, ground
Raisins, plump
Apple, grated
Yogurt, plain lowfat or nonfat, or kefir
½ C
1 T
California Walnuts, toasted
Sugar, unbleached raw
OPTIONAL
Honey
DAR K LE AF Y G R EEN S W I TH CARAM E LI Z E D ON ION S, R A I SI N S, M APLE WA L N U TS
This simple recipe takes advantage of raisins and maple-glazed
walnuts for a nutrient-packed bite of yum! serv ings: 4
I NGREDIENTS
2 Bunches Swiss Chard, or Kale, washed
¼ C California Walnuts, chopped
1 tsp Maple Syrup
Salt
2 T Extra Virgin Olive Oil
1 Medium Red Onion, peeled, quartered and thinly sliced
1 Clove Garlic, minced
Pinch Red Chili Flakes
¹⁄³ C Raisins or Currants
2 T Water
1 tsp Lemon Zest
R E D C AB BAG E SA L A D
TAM AR I TOA STED WA L N U TS AN D E DA M A M E
A brilliant mixture of red cabbage and bright green edamame
makes this a nutritious combination.
serv ings:
i ngredients
WALNUTS
½ C California Walnuts, chopped
1 tsp Maple Syrup
1 tsp Tamari (wheat free
soy sauce)
Pinch Cayenne Pepper
DRESSING
2 T
2 T
2 T
1 T
Rice Vinegar
Tamari
Maple Syrup
Fresh Lime Juice
1 tsp
1 T
Pinch
6
Sesame Oil
Fresh Ginger, minced
Cayenne Pepper and Salt
SALAD
1 C
1 T
¼ tsp
4 C
2 C
¼ C
2 T
Edamame
Lime Juice
Salt
Red Cabbage, shredded
Carrots, peeled and grated
Fresh Cilantro or Fresh Basil, finely chopped
Fresh Mint, finely chopped
OR ANGE WA L N U T QU I NOA
CH ICK PE A S A N D M I N T
This flavorful salad is high in protein and packed with hearthealthy omega-3s, making it the perfect side or a meal all
by itself.
serv ings:
i ngredients
WALNUTS
½ C
½ tsp
½ tsp
½ tsp
California Walnuts, chopped, toasted
Olive Oil
Coriander, ground
Cumin, ground
SALAD
1½ C
1 tsp
1 tsp
½ tsp
Quinoa
Salt
Cumin, ground
Coriander, ground
¼ tsp
1 C
½ C
2
2 T
1½ T
1½ T
1 T
4
Cinnamon
Chickpeas, cooked or
canned and drained
Fresh Mint, chopped
Scallions, finely chopped (green and white parts)
Fresh Orange Juice
Olive Oil
Fresh Lemon Juice
Orange Zest, finely grated
CR E AM Y GR E EN WA L N U T SHA KE
There’s no better way to snack than with a shake packed with
the healthful benefits of kale and walnuts. serv ings:
4
i ngredients
²⁄³ C
2 C
Pinch
1 C
1
2
²⁄³ C
1-2 T
¼ C
California Walnuts, raw
Water, boiling
Sea Salt
Kale, heaping, washed, ribs removed and chopped
Pear, ripe, juicy, peeled, cored and chilled
Bananas, ripe, cut in pieces and frozen
Yogurt, plain
Agave Nectar or Honey
Ice, as needed
WALN U T-BLU EBER RY OAT M E AL EN ER GY BI TES
Walnuts and blueberries take center stage in this nutrient-dense
mini energy bite.
serv ings: 24
i ngredients
1 C
1 C
1 C
½ C
¹⁄³ C
1 tsp
¹⁄8 tsp
¼ tsp
½ C
¼ C
3 T
2 T
1 tsp
2 T
California Walnuts, chopped, lightly toasted
Whole Wheat Pastry Flour
Oatmeal, uncooked, regular or quick-cooking (not instant)
Coconut, unsweetened, shredded
Maple Sugar
Cinnamon, ground
Cardamom, ground
Salt
Blueberries, dried
Maple Syrup
Olive Oil
Butter
Baking Soda
Water, boiling
CA LIFOR NIA WAL NUT S
THE FIGHT AGAINST CANCER
INSTRUCTIONS
1.Preheat oven to 350°F. To prepare the walnuts, toss
them in a small bowl with the maple syrup, tamari
and cayenne. Spread on a pan and bake for about
10 minutes, stirring once, until golden brown and
fragrant. Cool to room temperature. If the nuts stick
to the pan, loosen them with a spatula.
2.To make the dressing, whisk together the vinegar,
tamari, maple syrup, lime juice, sesame oil, ginger,
cayenne and salt. Or combine the ingredients in a
tightly capped jar and shake until blended. Set aside.
3.To prepare the salad, toss the edamame with the
lime juice and salt in a large bowl. Add the cabbage,
carrot, cilantro and mint. Add the dressing and toss
to combine and coat the vegetables. Sprinkle the
prepared walnuts on top and serve.
RECIPE COURTESY OF
Rebecca Katz for the California Walnut Board
Visit www.walnuts.org for more recipes
INSTRUCTIONS
1. Preheat oven to 350°F. To prepare the walnuts, toss
them in a small bowl with the olive oil, coriander and
cumin. Spread in a pan and bake about 10 minutes,
until the walnuts are aromatic and slightly browned.
Cool to room temperature.
2.If you have purchased quinoa from a bulk bin, rinse it
with cold water and drain well. (It is not necessary to
rinse boxed quinoa if it says “pre-washed.”)
3.In a medium saucepan, bring 2½ cups water and
the salt to a boil. Add the quinoa and return to a
boil, stirring frequently. Reduce the heat and cover
the pan. Simmer 15 to 20 minutes, until the liquid
is absorbed and the quinoa is tender. Remove from
heat, add the cumin, coriander and cinnamon, then
stir and fluff with a fork to combine. Spread the
quinoa on a platter or shallow pan to cool, stirring
it occasionally with a fork.
4.Transfer the quinoa to a large bowl and add the
chickpeas, mint, scallions, orange juice, olive
oil, lemon juice and orange zest. Stir and toss to
combine, then top with the seasoned walnuts.
RECIPE COURTESY OF
Rebecca Katz for the California Walnut Board
Visit www.walnuts.org for more recipes
INSTRUCTIONS
1. Pour boiling water over the walnuts and add a
pinch of salt. Let them set at least 2 hours and up to
overnight. In the morning, drain the water. Blend the
walnuts with 2 cups fresh filtered water until smooth
and frothy, about 5 minutes.
2. Strain through a cheesecloth, if desired. Combine the
walnut cream with kale, pear, banana, yogurt, and
agave or honey and blend until completely smooth
and no large kale bits remain.
3.Add the ice as needed to chill the smoothie, and
blend. Add agave and a splash of lemon to taste.
Serve cool.
RECIPE COURTESY OF
Sarah Copeland for the California Walnut Board
Visit www.walnuts.org for more recipes
INSTRUCTIONS
1. Preheat oven to 350°F. Cover cookie sheets with
parchment paper.
2. In a large mixing bowl, combine the walnuts,
flour, oatmeal, coconut, maple sugar, cinnamon,
cardamom and salt. Stir with a fork or whisk until
completely mixed. Add the blueberries and stir
to combine.
3.Combine the maple syrup, olive oil and butter in
a small saucepan. Place over medium heat and
stir until the butter melts. In a small bowl, add the
baking soda to the boiling water and stir to dissolve.
Add to the syrup mixture and stir to blend; it will
become very bubbly. Pour into the dry ingredients
and stir vigorously to combine. 4. Using a tablespoon and your hands, scoop up pieces
of dough and press them into walnut-sized balls.
Place about 2 inches apart on the prepared cookie
sheets. With your fingers or the palm of your hand,
slightly flatten each ball into a puck shape.
5.Bake 10 to 12 minutes, until the cookies have spread
slightly and are golden brown around the edges.
Cool 5 minutes on the pan, then transfer to a rack
to cool completely. Store in an airtight container.
RECIPE COURTESY OF
Rebecca Katz for the California Walnut Board
Visit www.walnuts.org for more recipes
31g carbohydrate, 6g fiber, 25g total fat, 3g saturated fat, 6g monounsaturated fat,
15g polyunsaturated fat, 0mg cholesterol, 85mg sodium
22g carbohydrate, 4g fiber, 12g total fat, 1.5g saturated fat, 6g monounsaturated fat,
4g polyunsaturated fat, 0mg cholesterol, 30mg sodium
Nutrition information per serving 200 calories, 4g protein,
16g carbohydrate, 4g fiber, 8g total fat, 1g saturated fat, 1g monounsaturated fat,
5g polyunsaturated fat, 0mg cholesterol, 528mg sodium
Visit www.walnuts.org for more recipes
Nutrition information per serving 148 calories, 5g protein,
RECIPE COURTESY OF
Rebecca Katz for the California Walnut Board
57g carbohydrate, 10g fiber, 21g total fat, 2.5g saturated fat, 7g monounsaturated fat,
10g polyunsaturated fat, 0mg cholesterol, 395mg sodium
and cook over medium heat until the greens are
tender and the liquid has mostly evaporated, about
10 minutes. Stir in the lemon zest.
5.Arrange the greens on a plate or bowl and sprinkle
with the maple-toasted walnuts.
Nutrition information per serving 460 calories, 15g protein,
1. Remove stems from chard or kale and cut into 1- to
2-inch pieces. You should have 6 to 8 cups, lightly
packed. Transfer greens to a bowl of cold water.
2.Preheat oven to 350°F. In a bowl toss walnuts with
syrup and a pinch of salt. Spread the nuts on a small
baking pan and bake about 10 minutes, stirring once
or twice, until the nuts are lightly browned. Cool to
room temperature.
3.In a large sauté pan or skillet, heat the olive oil over
medium-high heat. Add the onion and ¼ teaspoon
salt. Cook 3 to 5 minutes, stirring frequently, until the
onion begins to soften. Turn the heat to low and cook
slowly, stirring occasionally, until the onions are
caramelized, about 20 minutes.
4.Once caramelized, add the garlic and red chili flakes
and stir for about 30 seconds. Add the raisins and
stir for another 30 seconds. Finally, add the water
and stir briskly. Lift the greens from their water bath,
handfuls at a time, and add them to the skillet. Add
¼ teaspoon salt and stir to combine. Bring to a boil
43g carbohydrate, 5g fiber, 11g total fat, 1g saturated fat, 2g monounsaturated fat,
8g polyunsaturated fat, 1mg cholesterol, 89mg sodium
INSTRUCTIONS
Nutrition information per serving 235 calories, 9g protein,
Visit www.walnuts.org for more recipes
13g carbohydrate, 2g fiber, 7g total fat, 2g saturated fat, 2g monounsaturated fat,
3g polyunsaturated fat, 3mg cholesterol, 79mg sodium
The remaining muesli and crumble can be stored in an
airtight container.
RECIPE COURTESY OF
Sarah Copeland for the California Walnut Board
Nutrition information per serving 120 calories, 2g protein,
1. Preheat oven to 350°F.
2.Toss together the oats, walnuts, sunflower seeds, olive
oil, salt, and cinnamon and spread in a thin layer on
a baking sheet/tray. Toast until fragrant and slightly
golden, 15 minutes. Cool.
3.While the muesli bakes, make the walnut crumble.
Toss together walnuts, sugar and a splash of water in a
small pan over medium heat until the sugar caramelizes
and glazes the walnuts lightly. Set aside to cool and
roughly chop.
4.Fill two bowls with ½ cup muesli each. Garnish with
raisins, grated apple, and top with yogurt or kefir.
Sprinkle each bowl with walnut crumble. Stir together
and eat, with a touch of honey if desired.
Nutrition information per serving 366 calories, 11g protein,
WAL NUT R EC IPES
INSTRUCTIONS