Simply Flavor-filled

Heart Healthy California Walnuts

Walnuts0119 
January 2019 Issue

by Lindsay Gifford
Recipes, Photos and Information provided by California Walnuts, Inc.

Healthy eating habits are first and foremost in nearly everyone’s mind right now. Whether you are at the perfect weight, or looking to lose some extra pounds, a healthier lifestyle is beneficial to everyone. With this in mind, Pink decided to team up with California Walnuts for some hearty, walnut-inspired and flavor-filled recipes with healthy benefits.

Packed with nutrients and a delicate nutty taste, walnuts offer unlimited versatility for everything from baked goods to toppings, spreads and sauces. A whole food, rich in Omega-3s, naturally gluten free, sodium free and cholesterol free, walnuts are a tasty powerhouse. In fact, they are a certified heart-healthy food by the American Heart Association, and emerging research demonstrates benefits for gut health and decreasing cancer risk.

The California Walnut Board, the go-to experts on all things walnut, was established in 1948 to represent the California walnut industry, which is made up of nearly 100 handlers and more than 4,800 growers. More than 99 percent of the walnuts in the U.S. are grown in the fertile soils of California’s Central Valley. Internationally, California supplies two-thirds of the world’s walnut trade. Walnuts from California have a sweet mild taste that makes them sweet and savory.

California Walnuts offer substantially more than just delicious and nutritious recipes. Their website, www.walnuts.org, provides a wide variety of information on the nutritional benefits, seasonal recipe booklet downloads, how-tos, purchasing tips, and hundreds of recipes. In fact, if it has to do with walnuts, you’ll probably find it there!

Turn the page for our favorite recipes chock-full of delicious California Walnuts.



Baked Brie with Toasted Walnuts and Fruit Compote
Total Time: 10 mins  |  Serves: 6Walnuts BakedBrie0119

Toasted Walnuts and Fruit Compote

1 Tbsp Salted butter
1/4 cup Brown sugar
1/4 cup Apple juice
1 cup Blackberries
2 Peaches, skinned and diced

Baked Brie and Assembly:

1 (14 oz.) Brie wheel
1 cup California walnut halves, toasted then roughly chopped

Toasted Walnuts and Fruit Compote:
Preheat oven to 375° F. Melt butter in pan and add peaches. Cook until tender, about 5 minutes. Add brown sugar, stir until melted and saucy, about 3 minutes. Add apple juice and cook until slightly thickened, about 5-8 minutes. Add blackberries and stir until berries are warm, about 2 minutes. Remove fruit compote mixture from heat and set aside while you bake the brie.

Baked Brie and Assembly:
Put brie on a baking sheet and bake for 10-15 minutes. Remove from oven and top with chopped, toasted walnuts and fruit compote. Serve with assorted crackers and bread.



Walnut and Cranberry Stuffed Sweet Potatoes
Total Time: 1 hr  30 mins  |  Serves: 6  |  Pictured on pg. 55

6 medium Sweet potatoes, scrubbedWalnuts Stuffed Sweet Potatoes Walnuts Cranberries BrownSugar 22206 edited
1 Tbsp Ground cinnamon
1 cup California walnuts, chopped

   1/4 tsp Salt
1 cup Dried sweetened cranberries

  
4 Tbsps Maple syrup
1/4 cup (4 Tbsps) Salted butter, softened

3 Tbsps Dark brown sugar, packed


Preheat oven to 350° and line a baking sheet with foil.
Pierce sweet potatoes a few times with a fork and place onto prepared baking sheet. Bake for 55 to 65 minutes, until sweet potatoes are tender when pierced with a fork or sharp knife. Let sweet potatoes cool slightly then slice open lengthwise and spread open slightly. Mash pulp of each sweet potato with a fork.
Combine chopped walnuts, cranberries, butter, brown sugar, cinnamon and salt into a medium bowl; mix well.
Mound each sweet potato with 1/3 cup cranberry walnut mixture. Place sweet potatoes back in oven and bake an additional 15 minutes, until topping is warm and fragrant. Remove sweet potatoes from oven.
Drizzle sweet potatoes with maple syrup and serve warm.


Recipe by Jenny Shea Rawn, MS, MPH, RD, recipe developer and healthy food blogger at My Cape Cod Kitchen


 

 

Ricotta, Banana, Walnut, and Honey Toast
Total Time: 10 mins  |  Serves: 1Walnuts Toast0119

2 slices whole grain bread (no sugar added)
2 Tbsps part skim ricotta

1/8 tsp Ground cinnamon
1/2 small Banana, thinly sliced

1/4 cup California walnuts, toasted roughly chopped
2 tsp Honey

Toast bread slices in a toaster or toaster oven. Spread ricotta onto each toast slice.
Sprinkle ground cinnamon over ricotta, then top with sliced banana and chopped walnuts. Drizzle with honey before serving.

 

 

 

 


Walnut Butter with Apple Pie Spices
Total Time: 15 mins  |  Serves: 14WalnutButter0119
1 lb. California walnuts
1/2 tsp cinnamon

1/4 tsp nutmeg

1/8 tsp ground cloves

3-4 tsps walnut oil


In a blender or food processor, grind the walnuts for 3-4 minutes untl the mixture becomes sticky or paste-like.
Add the cinnamon, nutmeg and ground cloves and blend well.
Add the walnut oil, a little bit at a time until the walnut butter binds together (about 5-10 minutes).
Spoon the butter into a container with a lid, seal, and store in the refrigerator until ready to use.

 

 

 

 

 

 

 

 

 



Brie, Cranberry and Walnut Pinwheels

Total Time: 45 mins  |  Serves 4BriePinwheel0119

1 Tbsp Dijon mustard
1 Tbsp Honey
1 Puff pastry sheet, thawed
4 oz. Brie cheese, rind removed and diced
1/2 cup California walnuts, chopped
1/4 cup Dried cranberries

Preheat oven to 400°F. Line a baking sheet with parchment paper. Combine Dijon mustard and honey in a small bowl. Unfold puff pastry sheet on lightly floured surface and brush with honey mustard. Evenly scatter diced cheese, walnuts and cranberries on to puff pastry. Roll up the puff pastry starting at the shorter side like a jelly roll. Cut into 16 slices and lay slices flat on baking sheet.Bake for 15-20 minutes or until golden brown. Serve warm or at room temperature. Recipe by The Tasty Bite

 

 

 

 

 

 

 

 



Roasted Walnut and Cauliflower Tacos
Total Time: 1 hr 10 mins  |  Serves: 6Walnuts Tacos0119

1 head Cauliflower, small, chopped

1 cup California walnut pieces, chopped

2 Tbsps Olive oil, divided

¾ cup Onion, minced

2 tsps Garlic, minced

1 Jalapeno, medium, seeded, minced

½ cup Water

¼ cup Tomato paste

2 tsps Chili powder

1 tsp Cumin, ground

1 tsp Oregano, dried

½ tsp Salt, or to taste

Tacos
12 Tortillas, corn, small, warmed

1½ cups Green cabbage, shredded

¾ cup Cotija cheese, crumbled

½ cup California walnuts, chopped, toasted

Cilantro leaves, fresh

Lime wedges

Preheat oven to 475ºF. Coat cauliflower with 1 tbsp. olive oil; place on a baking sheet and roast for 25 to 30 minutes or until lightly browned.
Reduce oven temperature to 350ºF and toast walnuts for 5 minutes, or until lightly browned. Add to pan with cauliflower.
Heat remaining olive oil in a large skillet over medium-high heat. Add onion and sauté for 5 minutes or until lightly browned. Add garlic and jalapeno cook for 2 minutes more. Stir in water, tomato paste, chili powder, cumin, oregano and salt; cook until mixture is thick and excess water has cooked off. Stir in cauliflower mixture.
Spoon mixture into warmed tortillas and top with cabbage, cheese, walnuts and cilantro. Serve with lime wedges.
Optional: Cauliflower mixture may be ground in a food processor so that it resembles the texture of ground meat.




Sweet & Spicy Walnuts
Total Time: 15 mins  |  Servings: 16Walnuts sweet spicy walnuts

4 cups California walnut halves and pieces
2 Egg whites, lightly beaten
1/2 cup Granulated sugar
2-3 tsps Cayenne pepper

Preheat oven to 350°F. Toss walnuts with egg whites. Mix sugar with cayenne pepper and toss with the walnuts and egg whites. Spread walnuts on a baking sheet that has been sprayed with cooking oil. Bake for about 10 to 12 minutes or until walnuts are crisp and caramelized. Let cool and enjoy. Serve with Seared Filet Mignon with Blue Cheese or as an appetizer, snack or dessert topping. Recipe by Rob Stevens
American Heart Association Certified
Heart-Healthy Recipe

 



Thai Walnut BBQ Chicken Bowl

Total Time: 30 mins  |  Serves: 4

Walnuts Thai Walnut BBQ Chicken Bowl 19059 EDITED1 cup cooked Brown rice
4 cups Fresh arugula
2 Red bell peppers, thickly sliced
4 Boneless skinless chicken thighs
1 cup canned Garbanzo beans, drained and rinsed
1 cup Walnut halves and pieces

Marinade
3 Tbsps Soy sauce
2 Tbsps Fish sauce
3 Tbsps Cooking sherry
2 Tbsps Brown sugar
1/2 tsp Ground black pepper
2 minced Garlic cloves
1/4 tsp Dried crushed red pepper flakes
Dipping Sauce
2/3 cup Rice vinegar
1/3 cup Brown sugar
1/2 tsp Dried crushed
red pepper flakes
1 Tbsp Fish sauce

Preheat grill. Combine all ingredients for marinade in bowl and stir well to dissolve the sugar. Add chicken and red pepper slices. Cover and place in the refrigerator to marinate for at least 2 hours.Make dipping sauce by adding all ingredients into a sauce pan. Stir and bring to a boil. Reduce heat slightly and keep on a gentle boil. When sauce is reduced to 1/3, remove from heat. The sauce will thicken with time. You can make this ahead of time, but add a little water when you reheat. Brush grill grates with oil or spray with cooking spray.Place chicken and red pepper slices on grill grate and grill on medium heat, turning occasionally. Remove when chicken is fully cooked and peppers are charred.In a serving bowl, layer brown rice, arugula, roasted red peppers, garbanzo beans, grilled chicken, and walnuts. Drizzle with warm dipping sauce.



Cinnamon Apple Walnut Crumb Cake
Total Time: 1 hr 5 mins  |  Serves: 8Walnuts CrumbCake0119

Crumb Topping:
1/2 cup California walnuts, chopped
11/4 cup All-purpose flour
1/3 cup Light brown sugar
1/3 cup Granulated sugar
2 tsps Ground cinnamon
1/2 cup Salted butter, melted

Cake:

2 cups All-purpose flour
1 tsp Baking powder
1/2 tsp Baking soda
1/2 cup Salted butter, room temperature
3/4 cup Granulated sugar
1 Tbsp Vanilla extract
3 large Eggs
1/2 cup Non-fat plain Greek yogurt
1/4 cup Whole milk
2 medium Granny Smith apples, peeled, quartered, cored and thinly sliced

Crumb Topping: In a medium bowl combine the walnuts, flour, brown sugar, granulated sugar and cinnamon. Whisk together using a fork. Use the fork to stir while pouring in the melted butter. You’ll notice the mixture will become a crumb-like texture. Break up any large crumbs with the fork. Place the bowl in the refrigerator while you make the batter.

Cake: Preheat oven to 350°F. Spray a 9-inch springform pan with cooking spray, set aside. In a medium bowl, whisk together the flour, baking powder and baking soda. In the bowl of a stand mixer, or using an electric mixer, beat the butter for 2 minutes until light and fluffy. Add the sugar and vanilla extract and continue to beat for an additional 1-2 minutes. Add the eggs one at a time until incorporated. Stop the mixer and scrape down the sides.With the mixer on low speed, add a third of the dry ingredients. Mix until just combined. Mix in the Greek yogurt, followed by another third of the dry ingredients. Mix until just combined. Mix in the milk, followed by the last third of the dry ingredients. Mix until just combined, about 1 minute. Do not overmix. The batter will be quite thick and it’s okay if it has a few lumps. Spread the batter into the prepared pan. Top with the sliced apples followed by the crumb topping. Bake for 45-55 minutes or until a skewer inserted in the center of the cake comes out mostly clean (or with just a few crumbs). Let cool for 15-20 minutes before removing from springform pan. Serve warm or at room temperature. Recipe by Little Spice Jar



Creamy Cauliflower Fettuccine with Walnuts
and Caramelized Onions
Total Time: 45 mins  |  Serves: 6Walnuts Cauliflower0119

1½ lbs. Yellow onions (about 2 large), halved and sliced ¼” thick
3 Tbsps Olive oil, divided
2 Tbsps Butter
1 tsp Cracked black pepper, divided
1 Tbsp Balsamic vinegar
6 large cloves Garlic, minced (about 3 Tbsps)
1½ lbs. Cauliflower florets (about 6 cups)
2 cups Chicken or vegetable broth
1 tsp Sea salt (plus additional for finishing)
1 cup Milk
1 lb. Fettuccini or linguine
½ cup Walnuts, finely chopped
1 Tbsp fresh Thyme leaves

In a large skillet, warm 2 Tbsps olive oil and the butter over medium heat. Add the onions and a ½ tsp cracked black pepper. Stir well, reduce heat to medium-low and cook the onions slowly for about 1 hour, stirring occasionally. You will know they are done when onions are medium to dark brown in color and super soft. Deglaze the pan with 1 Tbsp balsamic vinegar and cook onions for an additional 5 minutes. Remove from heat and set aside. Onions can be prepared up to 2 days in advance.While onions caramelize, bring a large pot of salted water to a boil and cook pasta according to package directions. Rinse, drain, cover and set aside.Meanwhile, prepare the cauliflower sauce. In a large pot over medium-low heat, sauté garlic in remaining 1 Tbsp olive oil until garlic is soft and fragrant, about 5 minutes. Transfer to blender or food processor.Using the same pot, bring broth to a boil, add the cauliflower and cook, covered, until cauliflower is fork tender, about 7-10 minutes.Transfer cauliflower and broth to the blender or food processor. Add salt and remaining ½ tsp black pepper. Puree until sauce is very smooth, 1-2 minutes. Return cauliflower sauce to pot, stir in milk and heat through.When the sauce is hot, add caramelized onions, pasta, walnuts and fresh thyme and mix well. Serve immediately and finish with a generous sprinkle of flaky sea salt.



Lighter Honey Walnut Shrimp
Total Time: 30 mins  |  Serves: 6Walnuts Shrimp0119
Walnuts:
1/3 cup granulated sugar
2 Tbsps water
1/8 tsp salt
1/2 cup California
walnut halves
Shrimp:
1/2 cup Cornstarch
1/2 tsp Garlic powder
3/4 tsp Salt
11/2 lbs. Large uncooked shrimp
3 Tbsps Oil, divided
Sauce:
1/2 cup Mayonnaise
2 Tbsps Honey
2 tsps Low sodium soy sauce
2 tsps Lemon juice
To Serve:
2 cups White rice, cooked
1 cup Cabbage mix,
chopped (store-bought)
1/4 tsp Red pepper flakes
2 tsps Toasted sesame
seeds
2 Scallions, thinly sliced
1 Lime, cut into wedges

Walnuts: Line a small baking sheet with parchment paper, set aside. In a small saucepan combine the sugar and water over medium high heat. Allow the sugar to dissolve, stir just once. Sprinkle with salt and then add the walnuts. Stir to coat, then immediately turn the walnuts out onto the prepared baking sheet and working quickly, spread them out before they set. Allow to cool completely. Break up any walnuts that may be stuck together once cooled.

Shrimp: In a large Ziploc bag, combine the cornstarch, garlic powder, and salt. Zip the bag and shake. Add the shrimp into the bag, zip and continue to shake until all the shrimp are evenly coated with the mixture. Heat a large skillet over medium high heat. Add 1½ Tbsps of oil to the pan and cook half the shrimp for 2 minutes per side. Remove shrimp to a plate. Repeat with the second batch.

Sauce:
Add all the sauce ingredients to a large bowl and stir. Toss with the shrimp and walnuts just before serving. To Assemble: On a bed of rice, add cabbage mix followed by the prepared honey walnut shrimp. Top with red pepper flakes, toasted sesame seeds, scallions and lime wedges. Serve immediately.


15 Minute Spinach Walnut Pesto Tortellini Salad
Total Time: 15 mins  |  Serves: 10
Walnuts Tortellini0119
Spinach and Walnut Pesto:
2 cups Fresh baby spinach
1 cup Fresh basil
1/2 cup California walnuts
2 cloves Fresh garlic, minced
1 Tbsp Lemon juice
1/2 cup plus 2 Tbsps Olive oil
1 tsp Salt
1/4 tsp Black pepper

Tortellini Salad:

20 oz. Cheese tortellini
2 cups Cherry tomatoes, halved
8-10 ounces Mozzarella cheese, cubed
1/4 cup Parmesan cheese, grated
1/8 tsp Salt
1/8 tsp Black pepper
2 Tbsps Basil, chopped

Spinach and Walnut Pesto: Pulse spinach, basil, walnuts, garlic and lemon juice in a food processor 5-10 times or until the ingredients breakdown. Stream in 1/2 cup of olive oil from the top while you continue to pulse. Stop the food processor and scrape down the sides. If the pesto is too thick, use the remaining 2 Tbsp of olive oil. Season the pesto with 1/4 tsp of salt, and adjust to taste.

Tortellini Salad:
Heat a large pot of water on the stove and cook the cheese tortellini to package directions.Toss the pasta with half of the pesto mixture, tomatoes, mozzarella, and a handful of parmesan cheese. Adjust with additional pesto to taste. Season with salt and pepper. Top with chopped basil before serving. Recipe by Little Spice Jar

 



Sliced Apples with a Greek Yogurt Walnut Caramel Dip

Total Time: 10 mins  |  Serves: 8 Walnuts AppleSlices

1/2 cup California walnuts, chopped
11/2 cups Vanilla nonfat Greek yogurt
1/4 cup Caramel topping
1/2 tsp Cinnamon
4 Apples, sliced

Greek Yogurt Walnut Caramel Dip: Preheat oven to 350°F. Place chopped walnuts on a baking sheet in a single layer and toast for 5 minutes. Remove from oven. Spoon yogurt into a small dipping bowl. Pour caramel topping overtop the yogurt. Swirl the caramel into the yogurt using a spoon or knife.
Top with walnuts and sprinkle with cinnamon. Place dip onto a larger serving plate, arrange apples in a ring around the dip and serve.

Recipe Notes:
1) If not serving right away, toss apples with lemon juice to prevent browning.
2) For a reduced sugar version, use plain Greek yogurt.

For more amazing recipes, log onto www.walnuts.org.

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