Walnut Cheeze Spread

I received an email the other day about recipes for walnut cheeze. This was one that I hadn’t tried yet. However the more I thought about the idea the more I liked it from a nutrition perspective. Walnuts are the healthiest nut in terms of omega 3 fatty acids so if I could make this into a “cheeze-like” spread it would be a good thing. I knew the color of the walnuts would make the spread a light beige color, which it did. Additionally I was worried the flavor of the walnut would be too strong to mask with other flavors. It did take more seasonings but it turned out fairly well. Here is what I did.

Walnut Cheeze Spread

Makes 8 servings

Ingredients:

1 cup walnuts, soaked overnight and drained thoroughly
3 tablespoons water
2 tablespoons nutritional yeast (or to taste)
½ teaspoon onion flakes (start with half next time)
¼ teaspoon garlic powder
½ teaspoon kosher salt, or to taste (note kosher salt has a different level of saltiness if using another salt start with ½ the amount and taste)

Directions:

Combine everything in your food processor and process until smooth. You may need to stop the machine a couple of times to scrape the sides of the bowl.

Place the spread in a tightly covered container and refrigerate for a few hours before eating. The spread needs time for the flavors to marry.

You can use the spread on a sandwich, as a dip for veggies, on crackers. It can be used anywhere that you would use soft spreadable cheese.

Nutritional Information:

Amount Per Serving
Calories - 105.05
Calories From Fat (83%) - 87.03

Total Fat - 9.54g
Saturated Fat - 0.9g
Cholesterol - 0mg
Sodium - 145.85mg
Potassium - 67.23mg
Total Carbohydrates - 2.16g
Fiber - 1g
Sugar - 0.44g
Protein - 2.25g

Comments:

This is a thick spread that is also soft. The flavor is a little “oniony”. Next time I will use less onion flakes to start. Overall this worked out better than I expected it to. The hubby declared this a success and had a little snack last night of this on Mary’s Onion crackers. You may also want to increase the amount of nutritional yeast. I prefer that to be a more subtle flavor.

Unrelated Note:

Yesterday was a very productive day at our house. One closet down, a few more closets to go. On the bright side I now know that I own over a dozen pairs of exercise pants. To think last week I bought another two pair because I didn’t have enough. Yeesh!

I purged my main closet of a lot of stuff. My rule was it I hadn’t worn something last season it was gone. When I put things back I turned the hangers backward. My reasoning was when I clean the closet next year if any hangers are backward I know those items didn’t get worn and they will be quicker to identify for the next purge. Tomorrow I am working on another closet. This one is my overflow closet which is geographically undesirable. Something tells me 90% of that will be leaving.

Last night I made Dan a smoothie similar to the one posted here, but I sweetened it with the yacon powder. The powder has a very mild flavor, which is much less sweet than I expected. Now I know why the bag label gives the nutritional information for one serving. On the positive side the powder is not the slightest bit bitter. I think it will make a nice sweetener for tea, which I will try today and let you know how it works. When I see the syrup I am going to pick up a bottle to see what we think of it.

For now I am off to tear apart another closet. I will be back later today when I take a green tea break and let you know how the yacon powder worked in tea.

Another Few Reasons to Eat Your Walnuts

Consuming 56 grams of walnuts if you are a middle aged diabetic improves the health of blood vessels according to a study published in Diabetes Care and abstracted here. Other studies have shown health benefits associated with the consumption of almonds, macadamia and pistachios. This is part of the reason I include a variety of nuts in many of our daily salads.

According to an article published in the American Journal of Clinical Nutrition (May 2009) walnuts were more effective at lowering cholesterol than fish oil. If you have high cholesterol you might want to try adding a few walnuts (or walnut butter) to your meals. It can’t hurt you and it may help.

Additionally a study published in 2006 showed that mice that consumed the human equivalent of 1 ounce of walnuts per day had cancer tumor growth that was 50% less than the mice not fed ground walnuts. When I read this earlier this year in the abstracts posted at the American Association of Cancer Research that was when I started making walnut butter and including it in our daily diet.

I hope you all have a great day, and consider adding some walnuts to your diet. I am off to make more walnut butter but I will be back soon with another variation of kale chips and curried squash seeds.

Lentil Carrot and Walnut Salad

This is a salad I have made a few times but never documented. Both my husband and I like lentils and carrots so it was natural that we would like this salad. It is a great winter salad when the vegetable choices are bleak. I have made this dish without the fresh parsley and while it is still good, it is much better with the parsley if you have it.

Lentil Carrot and Walnut Salad
Serves 8

Ingredients:

1 ¼ cup of lentils
5 cups of water to cook the lentils
4 tablespoons of sherry vinegar
1 tablespoon of walnut oil (or canola)
1 teaspoon of kosher salt
6 large carrots, grated
½ of walnuts, toasted and chopped
½ cup of fresh parsley leaves, finely chopped

Directions:

Pick through and rinse lentils. Cover the lentils with the water and cook until tender. Over high heat this took 20 minutes for me. Drain the lentils and move to a large bowl with a lid.

Add the sherry vinegar, walnut oil and kosher salt to the hot lentils so that they absorb the dressing more readily. Allow the lentils to come to room temperature before adding the carrots. Once the carrots have been added the salad can be refrigerated until ready to serve.

Stir the walnuts and parsley into the salad at the last minute so the parsley remains fresh and the walnuts remain crunchy.

Serve this salad at room temperature or cold.

Nutritional Information:

Amount Per Serving
Calories - 196.02
Calories From Fat (30%) - 59.01

Total Fat - 6.96g
Saturated Fat - 0.68g
Cholesterol - 0mg
Sodium - 282.75mg
Potassium - 541.71mg
Total Carbohydrates - 25.52g
Fiber - 11.46g
Sugar - 3.71g
Protein - 9.53g

Comments:

This may have been my favorite dish from dinner tonight. The lentils are acidic from the sherry vinegar but not too acidic. Grated carrot adds a nice sweet crunch. The walnut flavor is subtle but adds a little omega three as well as fatty mouth feel that all dishes need. Chopped parsley adds a nice freshness to the dish. If you are looking for a different salad this one is a good option.

Artichoke and Walnut Salad

Artichokes are one of my favorite vegetables. I think it is an Italian thing. I am always on the lookout for a new way to serve artichokes. This salad with walnuts is a nice change. You can also make this salad with hazelnut oil and hazelnuts if you prefer.

This salad is light but flavorful. The Dijon flavor does not overpower the salad. The walnut oil adds a nice flavor that echoes the toasted walnuts.

One of my favorite things about this salad is that it is something you can make quickly and most of the items are always in my pantry.

Artichoke and Walnut Salad
Serves 4

Ingredients:

28 ounces of brined, canned artichokes, drained
½ tablespoon of walnut oil (or canola)
1 teaspoon of Dijon mustard
½ tablespoon of sherry vinegar or red wine vinegar
2 tablespoons of toasted walnuts, roughly chopped
kosher salt, to taste
freshly ground black pepper, to taste

Directions:

Combine the walnut oil, Dijon mustard and sherry vinegar. Whisk to emulsify the dressing. Toss the artichokes in the dressing and refrigerate until ready to serve.

When you are ready to serve check the dish for salt and pepper and adjust as necessary. Add the toast walnuts just before serving so they remain crunchy.

Nutritional Information:

Amount Per Serving
Calories - 93.76
Calories From Fat (38%) - 35.91

Total Fat - 4.21g
Saturated Fat - 0.39g
Cholesterol - 0mg
Sodium - 761.33mg
Potassium - 22.55mg
Total Carbohydrates - 11.33g
Fiber - 1.84g
Sugar - 0.1g
Protein - 3.65g

Comments:

If you are an artichoke fan this salad is a nice change from some of the more common salads. I liked the textural contrast of the walnuts to the soft artichokes. This salad would be great on a crostini that was topped with almond feta.

Muhammara

(pictured: Muhamarra on cucumber rounds)

If you like hummus and baba ghanoush I think you will like muhammara. This dip is sweet, a little spicy (if you add the harissa) and tart from the pomegranate molasses. There is a bit of smokiness in the background from the cumin. The walnuts make the dip rich and satisfying and add omega 3 fats and have been linked to a reduction in cancer, cardiovascular disease and cholesterol.

Traditionally muhammara is used with kabobs or as a bread dip, like hummus. I find that it also makes a nice dip for veggies, or as a sauce for wrap sandwiches.

Muhammara - my lower fat version
Makes 12 generous servings

Ingredients:

3 roasted red peppers, seeded
½ cup of walnut pieces, toasted
½ cup of whole wheat bread crumbs
2 tablespoons of pomegranate molasses
½ teaspoon of cumin seeds, toasted and ground
½ teaspoon of harissa – optional but good
¼ cup of pomegranate juice, or enough to make a smooth consistency

Directions:

Put everything but the pomegranate juice in the food processor or blender and process until smooth. If the muhammara is too thick add pomegranate juice, a little at a time, to thin it out.

Pour into a container with a lid and refrigerate until needed. This has more flavor at room temperature.

Traditionally this sauce is emulsified with olive oil. I didn’t want to add that much fat but you could eliminate the pomegranate juice and substitute olive oil for a traditional variation.

Nutritional Information:

Amount Per Serving
Calories - 71.96
Calories From Fat (41%) - 29.78

Total Fat - 3.39g
Saturated Fat - 0.33g
Cholesterol - 0mg
Sodium - 13.03mg
Potassium - 118.12mg
Total Carbohydrates - 9.66g
Fiber - 1.26g
Sugar - 5.52g
Protein - 1.42g

Comments:

I find this to be a nice change from hummus. Even my husband, who isn't crazy about bell peppers, likes this dip. If you are looking for something that is a little unusual this is a nice change.

Whole Wheat Pasta with Spinach, Chickpea and Walnut Pesto

Today I was in a funky mood. I didn’t feel like cooking or doing much of anything. Needless to say I still had to make dinner. This is one of those dinners that comes out of what I have on hand. I discovered that chickpeas in pesto work surprisingly well. I will use that trick from now on. I also like the thickness the tofu sour cream added to the sauce.

Dinner tonight was pasta because it is fast, and easy to eat. I added the chickpeas to increase the fiber, protein and calories. The raw spinach was added for nutrition. Leafy greens are something I don’t think any of us eat enough of. The garlic and rosemary were both added for their ability to fight cancer. Lemon was included because I love lemon and like to add it to pesto even though it isn’t traditional. Tofu sour cream was added because I only had a few tablespoons left from this weekend and I though it would add creaminess to the sauce, and it worked. If we had more tofu sour cream on hand I may have added as much as ½ cup to the sauce.

Whole Wheat Pasta with Spinach, Chickpea and Walnut Pesto
Serves 6

Ingredients:

6 quarts of water
½ tablespoon of kosher salt
19 ounces of whole wheat rotini
6 cups of raw spinach
1/3 cup of walnuts, toasted
½ cup of cooked chickpeas
2 cloves of garlic
1 tablespoon of fresh rosemary leaves (stripped from its stem)
juice of ½ lemon
¼ cup of tofu sour cream
kosher salt and pepper to taste
walnuts, roughly chopped for garnish – optional
extra virgin olive oil, for serving - optional

Directions:

Bring water to a boil and add kosher salt. Add pasta to the boiling water and stir vigorously for 30 seconds to keep pasta from sticking together. Cook according to package directions and then drain.

While pasta is cooking add remaining ingredients to you food processor and process until everything is smooth and combined. This will take about a minute.

Toss hot pasta with sauce in a large bowl. Taste for seasoning and adjust as necessary. Serve immediately. You can garnish with chopped walnuts and a drizzle of extra virgin olive oil if desired. Both of these garnishes will increase the fat percentage, but will be quite yummy.

Nutritional Information:

Amount Per Serving
Calories - 444.36
Calories From Fat (15%) - 66.22

Total Fat - 7.77g
Saturated Fat - 0.52g
Cholesterol - 0mg
Sodium - 113.65mg
Potassium - 257.98mg
Total Carbohydrates - 81.8g
Fiber - 13.06g
Sugar - 4.19g
Protein - 16.06g

Comments:

I was quite pleased with the overall fat percentage of this recipe. This pasta dish was filling and tasty. If you aren’t watching you fat as closely as we are I would suggest you add a couple of tablespoons of extra virgin olive oil to the sauce. Olive oil would add a great flavor and nice mouth feel to this dish. This dish can be eaten tomorrow for lunch either hot or cold.

Healthy Date and Walnut Truffles

My husband and I have been losing weight a little faster than I think is healthy. This is why you saw the high calorie smoothie yesterday and why I worked on this recipe today. These “candies” are my modification of a recipe I saw in Martina Navratilova’s book “Shape Yourself”.

These little balls of goodness are quite sweet (at least for my taste) due to the dates and agave. My husband (mister sweet tooth) thinks the sweet level is just right. I like the date flavor and the hint of cinnamon and ginger in the background.

These balls have a softer texture out of the refrigerator than I anticipated. I mention this specifically for my friend Reiko who may be considering taking these with her when she runs. Unless it is winter I don’t think these will hold up well for a run. If you wanted to keep them in car in a cooler for after the run, that would work. I had hoped these would make a portable snack for when my husband travels for work, but I think they are too soft out of the refrigerator. I will continue to work on this idea until I find the right combination that will remain firm without refrigeration.

Since the taste turned out well I told my hubby I would work on a version with a chocolate interior next. Expect to see that in a few days after we go through these. If someone in your house has a sore throat and is sick of smoothies, this is a nice change. Who doesn't like a little "candy" when they don't feel great?

Healthy Date and Walnut Truffles
Serves 15

Ingredients:

½ cup of almond milk
4 dates, chopped
1 tablespoon of white chia seeds, ground
1 cup of oatmeal
¼ cup of walnuts
1 tablespoon of white sesame seeds ground
¼ teaspoon of cinnamon
¼ teaspoon of powdered ginger
¼ cup of walnuts, ground – for the exterior
1 teaspoon of reduced fat coconut – for the exterior
1 teaspoon of cocoa powder – for the exterior

Directions:

Heat the almond milk and dates so the dates begin to soften. This will happen in a minute or two. Add the chia seeds to the almond milk so the chia seeds will absorb the liquid.

Grind the oatmeal and walnuts into the food processor until they are as fine as flour. This took about 2 minutes in my food processor. Add the cinnamon, ginger and almond date milk mixture and puree to combine.

Put the date and walnut mixture into a container with a lid and refrigerate until cool enough to handle (about an hour).

Form the date and walnut mixture into balls with your hands. Roll some of balls in the ground walnuts and place in a container in a single layer and refrigerate until you want to eat them. Continue rolling the remaining balls in the coconut and cocoa powder.

Place the balls in a single on a parchment or wax paper lined container. Cover and refrigerate until you want to eat them.

Nutritional Information:

Amount Per Serving
Calories - 59.6
Calories From Fat (45%) - 26.94

Total Fat - 3.44g
Saturated Fat - 0.35g
Cholesterol - 0mg
Sodium - 6.19mg
Potassium - 71.98mg
Total Carbohydrates - 7.39g
Fiber - 1.67g
Sugar - 1.68g
Protein - 1.48

Comments:

These have good flavor and a creamy texture when cold from the refrigerator. Next time I have decided to work on making these more firm. Right now I am not certain how, but I will figure it out. I also think a hazelnut in the center like an Italian chocolate bacci would be a nice touch.

If you are looking for a quick snack from the refrigerator that contains healthy fat and carbs with a little protein these are quite tasty.

Arugula and Walnut Pesto

Most people think pesto is always made with basil. However this can’t be further from the truth. Pesto in Italian means pounded and is the generic name for any number of sauces made in a mortar and pestle.

Tonight I made an arugula and walnut pesto because I like the bitterness of arugula. I also like that arugula is another member of the cancer fighting cruciferous vegetable family. Walnuts and chia seeds are high in omega 3’s. I used the chia seeds in place of olive oil and it worked well.

If you are looking for a sauce that is different from the usual basil pesto this is a healthy pesto that has big flavor.

Arugula and Walnut Pesto
Makes ¾ cups of pesto – 12 tablespoons

Ingredients:

1 bunch of arugula (approximately 1 cup, packed)
¼ cup of walnuts, toasted
2 cloves of garlic, peeled
2 tablespoons of water, filtered
1 teaspoon of chia seeds
¼ teaspoon of kosher salt

Directions:

Place the arugula, walnuts and garlic in the food processor and blend.

Put the chia seeds in the water and allow to stand for 10 minutes so that the seeds absorb some of the water.

After 10 minutes put the chia seeds and water in the food processor with the arugula. Add the kosher salt to the food processor and puree until thoroughly combined.

Use this pesto with pasta, on sandwiches or crostini.

Nutritional Information (per tablespoon):

Amount Per Serving
Calories - 18.17
Calories From Fat (77%) - 13.97

Total Fat - 1.67g
Saturated Fat - 0.16g
Cholesterol - 0mg
Sodium - 39.87mg
Potassium - 19.28mg
Total Carbohydrates - 0.66g
Fiber - 0.28g
Sugar - 0.1g
Protein - 0.48g

Comments:

This is one of our favorite pesto flavor combinations (arugula and walnut). I have substituted the chia seeds for the extra virgin olive oil I normally use, and the flavor and texture are just as good. This pesto makes a great spread on top of a veggie burger or on a sandwich. It is also great on pasta and would work well on the zucchini spaghetti. If you like the bitterness of arugula you will love this version of pesto.

Sweet Tofu, Cinnamon, Walnut and Apricot Spread

(pictured: Yoga Bread with Sweet Tofu, Cinnamon, Walnut and Apricot Spread)

Do you like cinnamon toast, or raisin bread? If so, you should give this spread a try. Earlier this week I picked up a loaf of whole wheat bread that includes cranberries and sunflower seeds. The somewhat sweet bread makes a great toast with peanut butter, but I wanted another option for a topping. Today I made a sweet tofu spread that I particularly like. It is very quick and easy to make in the food processor. Try any nut or fruit you like in the spread. The variations of this spread are numerous.

Sweet Tofu, Cinnamon, Walnut and Apricot Spread
Makes 26 – 1 tablespoon servings

Ingredients:

7 ounces of extra firm tofu, drained and squeezed of water
½ cup of walnuts, toasted
3 tablespoons of amber agave
½ teaspoon of cinnamon
¼ teaspoon of vanilla
6 dried apricots, roughly chopped

Directions:

Place tofu, walnuts, agave, cinnamon and vanilla in the food processor and puree until completely smooth. Add the apricots and pulse to combine. You can leave the apricots somewhat chunky or puree until they are smooth. I like my spread to have a little texture from the apricots so I left mine apricots chunky.

Nutritional Information:

Amount Per Serving
Calories - 27.44
Calories From Fat (59%) - 16.09

Total Fat - 1.92g
Saturated Fat - 0.18g
Cholesterol - 0mg
Sodium - 1.17mg
Potassium - 42.12mg
Total Carbohydrates - 1.91g
Fiber - 0.49g
Sugar - 1.03g
Protein - 1.17g

Comments:

Sometimes I have fruit and/or nut bread on hand that I want to use for breakfast. This spread is great on toast if you want something that is a little sweet that is not bad for you. This reminds me of cinnamon toast, only a healthy version. The serving size on this spread is smaller than my savory spreads because otherwise I find it to be a little too sweet. If you like fruit, nut and cinnamon I think you will like this spread.

Whole Wheat Pasta with Pea and Spinach Pesto

Fresh uncooked pasta sauces are one of my favorite things. I like to use all types of raw vegetables to make my sauces. This sauce is very clean, fresh and light. The toasted walnuts add a nice crunch and a little fattiness to the otherwise very low fat pasta sauce.

The raw spinach is included in this sauce for added nutrition and cancer fighting potential. I thought it might be nice to have the spinach in a savory dish instead of a smoothie today.

If you reduce or eliminate the water in this sauce it would make a nice spread for bruschetta or pizza. It would also be good with almond feta if you have that in the house.

Whole Wheat Spaghetti with Green Pea and Spinach Pesto
Serves 4 main dish servings

Ingredients:

13.25 ounces whole wheat spaghetti
1 1/2 cups fresh or frozen and thawed green peas
2 cups raw spinach
1/4 cup packed basil leaves
Juice from one lemon
1 tablespoon green olives
1 tablespoon extra virgin olive oil
3 tablespoons of water
Sea salt and freshly ground pepper, to taste
1/2 cup chopped walnut pieces, toasted

Directions:

Bring a large pot of salted water to a boil. Add linguine and cook according to the package directions. When you add the pasta to the water stir it vigorously for 30 seconds to make certain it doesn’t clump together when it cooks. Reserve 1/2 cup of the cooking water, then drain linguine and transfer to a bowl large enough that you can toss the pasta with the sauce.

Meanwhile, put peas, spinach, basil, lemon juice and olives into a food processor and pulse to make a paste. With the motor running, add oil and water in a steady stream. Season the pesto with salt and pepper to taste. Toss the hot spaghetti with pesto and enough pasta cooking water to make a thick sauce.

Top with walnuts and serve immediately.

Nutritional Information:

Amount Per Serving
Calories - 369
Calories From Fat (25%) - 92.4
Total Fat - 10.83g
Saturated Fat - 0.96g
Cholesterol - 0mg
Sodium - 108.7mg
Potassium - 171.76mg
Total Carbohydrates - 59.05g
Fiber - 10.05g
Sugar - 4.98g
Protein - 12.53g

Comments:

I am happy with the nutritional statistics on this dish and the taste. This dish is light yet filling. I have leftovers for our lunch tomorrow. I think it should reheat fine in the microwave. If something needs to be tweaked in the reheating I will update this post tomorrow (Friday).

Collard Wraps with Roasted Garlic Hummus, Walnuts and Grated Carrot

Tonight I decided to make an easy dinner from things I had in the refrigerator. I like to experiment with food and today I made collard wraps. I had purchased the collards from the farmers’ market this weekend because they are part of the cruciferous vegetable family. I love to include as many cancer fighting foods in our diet as I can.

This was my first time to make collard wraps and it was a little more difficult than I expected, but I think that I have figured it out. Take the collard leaf and remove most of the thick stem (but not all). I sliced the bulk of the stem from the leaf. It is important not to slice out the stem completely, or it will be more difficult to keep the filling inside the wrap.

When the stem is mostly removed I smeared the bottom half of the collard (the end near the stem) with roasted garlic hummus. I put chopped walnuts, finely diced celery and grated carrot on top the hummus. Next I rolled up the filled collard like a burrito and sliced it in half and served it cold.

Collard Wraps with Hummus, Walnuts, Carrot and Celery
makes 2 servings

Ingredients:

4 large collard leaves, bulk of stem removed so they are easy to roll
½ cup of walnuts, chopped
1 carrot, grated
2 stalks of celery, finely minced
freshly ground black pepper to taste
1 cup of roasted garlic hummus

Directions:

Mix the walnuts, carrot and celery together. Add black pepper to the nut and vegetable mixture according to your taste.

Cover bottom ½ of the collard leaf with ¼ cup of hummus. Add ¼ of the nut and vegetable mixture on top of the hummus. Roll the filled collard up like a burrito and cut in half. You can secure the wrap with a toothpick if necessary.

Nutrition Information:

Amount Per Serving
Calories - 324.4
Calories From Fat (55%) 177.25

Total Fat - 21.14g
Saturated Fat - 2.06g
Cholesterol - 0mg
Sodium - 495.08mg
Potassium - 625.38mg
Total Carbohydrates - 28.8g
Fiber - 9.17g
Sugar - 3.89g
Protein - 10.26g

Comments:

The collard makes a better sandwich wrap than I expected. It will take a little time to become proficient rolling the collard. However, since this is so much healthier than eating flour based wraps, I will be incorporating more collards into our diet in lieu of whole grains wraps. I think the texture of the walnuts was necessary to give this “sandwich” substance. I also believe that you need something “gooey” like a bean dip to help hold the filling in the wrap. The raw collard imparted less green flavor than I expected.

Next time I may add a few whole or lightly mashed chickpeas for texture. I also think a little lemon juice or zest would be good added to the vegetables on this sandwich.

Mushroom and Walnut Pate

(pictured: Mushroom Walnut Pate topped with minced parsley and truffle oil on Wasa Crisps)

I wish I had a nicer photo of this pate to post to do the recipe justice. The overall flavor of this pate is amazing. The texture is soft and mimics the original very well.

There are a few things I love about this pate. First, I love that is that is very fast and easy. Second, the flavor is almost addictive. Third, mushrooms are good for protecting against breast cancer, and who doesn’t want that?

If you like mushrooms and Marsala, I think you will love this pate.

Mushroom and Walnut Pate
makes 20 servings of approximately 2 ounces each

Ingredients:

1 pound of fresh crimini mushrooms, quartered
2 ounces of dried mixed mushrooms (porcini, morels, chanterelles, and shitake)
1 cup of dry Marsala
2 tablespoons of roasted garlic (approximately one large head of garlic roasted)
2 teaspoons kosher salt
½ teaspoon of dried thyme
2 cups of walnuts, toasted
Juice of ½ a lemon

Optional Ingredients:

Zest of one lemon
1/2 cup finely chopped walnuts, which have been sautéed in olive oil
½ onion, thinly sliced and cut to 1 inch in length or less and fried until crispy
½ leek, halved lengthwise and thinly sliced and fried until crispy
¼ cup minced fresh parsley
truffle oil to drizzle on top

Directions:

Rehydrate the dried mushrooms in simmering water until tender, approximately 30 minutes. Remove the rehydrated mushrooms to a colander (rinse to remove any residual sand and dirt).

Pour the mushroom broth through a strainer that is lined with damp paper towel or three layers of cheesecloth. The mushroom broth can be saved as is in the freezer for later use or reduced by ¾ and saved frozen in concentrated form. This reduced stock is very useful in any dish including mushroom and sauce.

Return the rehydrated mushrooms to a large skillet and add the remaining ingredients (Marsala through thyme). Cook until the mushrooms are soft and the Marsala has almost evaporated (approximately a tablespoon will remain in the pan. Add the walnuts to the pan to warm.

Place mushroom mixture into the bowl of a large food processor (14 cup) or process in batches if necessary. Add the lemon juice and lemon zest, if using and process to thoroughly combine. Check for salt and pepper and move mixture to a covered bowl in the refrigerator.

To serve:

The pate can be served on toast, crackers, crostini, puff pastry rounds, or wonton crisps. It can also be used to dress pasta or to top chicken. The pate can be topped with the optional walnuts, fried onions, fried leeks and/or parsley or truffle oil.

The mushroom mixture also makes excellent ravioli filling. If using as ravioli filling it is best with a simple sauce that doesn’t compete, like thyme and garlic in olive oil. It would be good topped with a few chopped walnuts.

Nutritional information:

Amount Per Serving
Calories - 105.86
Calories From Fat (64%) - 67.35

Total Fat - 8.03g
Saturated Fat - 0.78g
Cholesterol - 0mg
Sodium - 190.97mg
Potassium - 217.28mg
Total Carbohydrates - 5.66g
Fiber - 1.31g
Sugar - 0.82g
Protein - 2.78g

Comments:

This recipe is so good that no one will care that it is vegan. It is one of my favorite recipes.

Cardamom Kissed Muesli Lightly Sweetened with Agave

I like to make our food from scratch, as you may have noticed. Without making your own food it is difficult to avoid preservatives, dyes and chemicals. I also try to avoid refined sugar and prefer to satisfy my sweet tooth with agave. This muesli is lightly sweet and subtlety spiced with cardamom. If you love cardamom you can double the amount in this recipe.

This muesli is packed with healthy ingredients that everyone should try to include in their diet. The oats add fiber that helps to lower cholesterol. The walnuts contain omega 3 fatty acids and have been correlated with a reduction in breast cancer risk. The almonds are high in monounsaturated fat and have associated with a reduction in risk of heart disease. The sunflower seeds are high in vitamin E, which helps the body to neutralize free radicals. Wheat Germ is also high in vitamin E as well as B vitamins. Cardamom has a wonderful flavor and aroma that I adore, but it also is reported to have health benefits. I have read that cardamom helps the body rid itself of caffeine (which is a toxin), as well as improving digestion.




Cardamom Kissed Muesli Lightly Sweetened with Agave
Makes about 7 cups of muesli

Ingredients:

2 cups of rolled oats
1 cup of walnuts
1 cup of almonds
1 cup of sunflower seeds
1 cup of wheat germ
¼ cup of agave nectar
1 tablespoon of canola oil
1 teaspoon of ground cardamom (you can substitute cinnamon if you prefer)
½ teaspoon of kosher salt
1 cup of dried fruit of your choice (I like dried wild blueberries and tart cherries)

Directions:

Preheat oven to 350 degrees.

Put everything in bowl and mix thoroughly. I use my hands to make certain the agave is equally distributed.

Put muesli onto a silpat lined baking sheet and give it stir at 5 and 10 minutes. It should be done after 15 minutes.

Add dried fruit and store in an airtight container.

Comments:

This muesli is lightly sweet, but flavorful. The aroma of cardamom is so heavenly when this muesli is baking. If you haven’t smelled cardamom, it reminds me of cooking a beautiful flower that you want to eat. This version of cereal is relatively low in sugar and fat compared to the commercial versions. It is sort of cross between muesli and granola. It makes a nice cold cereal with soymilk or a great topping for a fruit crumble. I also like to top cooked oatmeal with muesli to be a crunchy textural counterpoint to the softness of the oatmeal. It is also nice to eat by itself as a snack if you are on the run.

Pasta with Arugula, Spinach and Lemon Pesto

Pasta makes regular appearances in my kitchen. The Italian in me thinks pasta may possibly be the most perfect food in the world. We only buy whole grain pasta now because we want the full nutritional benefit of eating the whole grains. I love the way whole grain pastas can stand up to big full flavor sauces and this pesto if no exception. There are a plethora of health reasons to make this very tasty arugula, spinach and walnut (or pine nut) pesto.

Arugula like its cruciferous relatives contains a group of anticancer compounds known as glucosinolates. These compounds exert antioxidant activity, and are potent stimulators of natural detoxifying enzymes in the body. Arugula is also an excellent source of vitamin A and C and folic acid.

Spinach is loaded with calcium, folic acid, vitamin K, iron, vitamin C, and lutein. It is thought to reduce your risk of cancer, heart disease, and protect you against macular degeneration (the leading cause of blindness).

Walnuts are a rich source of Omega 3 fatty acids. In 2003 the FDA recognized that walnuts help to prevent heart disease. In April 2009 a study was publicized that 2 ounces of walnuts correlated to a reduction in the risk of breast cancer.

If you choose pine nuts in place of walnuts, they are full of vitamins A, C and D. Pine nuts are full of monounsaturated fat that is beneficial for the cardiovascular system. The vitamin D in pine nuts is known to help with the absorption of calcium and to boost the immune system.

This pasta dish is not only good tasting, but it is also good for you.

Pasta with Arugula, Spinach Pesto with Lemon
Serves 4 - 6

Ingredients:

13.5 ounce box of whole wheat pasta
10 ounce bunch of arugula, well washed
7 ounce bunch of spinach, well washed
zest and juice of two lemons
2 tablespoons of extra virgin olive oil
2 garlic cloves
½ teaspoon of kosher salt
¼ cup of walnuts or pine nuts, plus extra for garnish
6 large cherry tomatoes, cut into eighths
small handful of parsley, minced for garnish - optional

Directions:

Cook the pasta is 6 quarts of boiling water seasoned with 1 tablespoon of kosher salt.

While the pasta is cooking put the arugula, spinach, lemon juice and zest, olive oil, garlic, salt and nuts into a food processor. Process until it is a smooth paste. If your lemons were extremely juicy and your sauce is too runny add a couple of tablespoons of cooked white beans or more nuts and process until thoroughly combined.

Toss the pasta, sauce, sliced tomatoes and nut garnish together in a serving bowl. Check the salt and pepper level. If you wish you can drizzle each serving with a little extra virgin olive oil.

Comments:

This is nice fresh sauce. It is a little like a salad sauce, with a vinaigrette. I like the lemony flavor of this pasta sauce. This is a great pasta for summer. It is good hot, warm or cold. This makes a nice cold pasta salad for a picnic.

Strawberries stuffed with "cheese"

Assuming you made the almond cheese you may have a little leftover. Even after taking most of the last batch of cheese to cooking class on Wednesday I still had a little in the refrigerator staring at me every time I opened the door. Fortunately the cheese was next to the package of strawberries so it was natural to combine them.

I have always loved anything with cheese on it or in it and this almond cheese is no exception. The light flavor of the cheese works beautifully anywhere you would use ricotta or cream cheese.

I added the walnut to have a little texture in the cheese, and to increase my overall consumption of walnuts. Since reading the findings that were presented at the American Association of Cancer Research annual meeting, I have been trying to increase our intake of walnuts.

Strawberries contain ellagic acid which has been shown to slow tumor growth significanly in mice. Ellagic acid has been shown to block the transformation of environmental carcinogens into toxic substances. It is important to buy organic strawberries whenever possible since they tend to a highly sprayed crop.

This recipe was very quick and came together in under 5 minutes. It took me longer to clean up after myself than it did to make the stuffed berries.

Strawberries stuffed with sweetened almond cheese and walnuts
makes 8 large stuffed strawberries

Ingredients:

¼ cup of almond based feta cheese
2 teaspoons of agave nectar
12 walnuts halves
8 strawberries
4 walnuts halves cut into 8 pieces for garnish

Directions:

Add almond cheese, walnuts and agave to the food processor and pulse to combine. You still want a little walnut texture to remain.

Cut the bottom off the strawberries so that they will stand up on a plate. Remove the top of the strawberries and using a paring knife cut a pocket into the inside of the berries.

Stuff the sweetened almond cheese into the strawberries. Garnish with a small piece of walnut. Refrigerate until ready to serve.

These make nice light dessert that would be perfect for mother’s day. These stuffed berries also a nice appetizer.

Variations:

1) You could add a balsamic drizzle and freshly ground black pepper for garnish.
2) If you add finely chopped dark chocolate and candied orange zest these would be more like cannoli stuffed strawberries.

Comments:

You may need to add more agave if your berries aren’t sweet, or you have a sweet tooth. I always eat a few berries first to see how sweet they are before I decide how much agave is required. I think these make a nice light dessert that doesn’t leave you wishing you hadn’t eaten it an hour later. Enjoy!

Ramps and a Walnut Sauce for Pasta

What are ramps? Ramps are a type of broad leaf wild leek that grows in Appalachia, and probably elsewhere. They have a very strong onion flavor and should be used judiciously. Ramps are beloved by chefs and foodies in our area. They hold festivals to celebrate the ramp in many cities within an hour of where we live. Ramps are one of the first signs of spring in the mid-Atlantic area and they are at Whole Foods now. Since we have ramps, I thought they would be great in a spring pasta dish and decided to create a quick and easy pasta dish that had a creamy comfort sauce.

All nuts can be used to make a nice creamy sauce. I choose walnuts because of the recent news that came out of the annual meeting of the American Association of Cancer Research that suggests eating 2 ounces of walnuts per day may help ward off breast cancer. Prior studies have also suggested that eating walnuts may help undo the damage unhealthy fats do to our arteries. With these health benefits you can feel better about feeding this “cream” sauce to your family.

Whole Wheat Spaghetti with Asparagus and Ramps in Walnut Sauce
Makes 2 dinner servings



Ingredients:

½ cup of walnuts
1 cup of water/pinot grigio or vegetable broth
½ teaspoon of kosher salt
¼ teaspoon of garlic powder
1 tablespoon of cornstarch
¼ pound of ramps, finely sliced
10 – 12 ounces of fresh asparagus, cut into 1 inch segments
8 ounces of whole wheat spaghetti
1 tablespoon of fresh parsley, minced
1 tablespoon of walnuts, finely chopped

Directions:

Cook the spaghetti in plenty of salted water for 2 minutes less than the package directions.

While the water is coming to a boil put the walnuts, water, salt, garlic powder and cornstarch in a blender and process until the sauce is completely smooth. Pour the sauce into a large skillet (big enough to handle the pasta and sauce) and heat over medium heat while whisking until the sauce begins to thicken. Turn off the heat and prep the ramps and asparagus.

When the water comes to the boil and pasta has begun to cook turn the heat back to medium on the saucepan. Add a few tablespoons of water to the sauce and continue to whisk until the consistency is how you like it. Add the veggies to the sauce when the pasta is five minutes from being removed from the heat. Add the almost cooked pasta to the sauce and veggies and toss to coat. Add more pasta water as is necessary to form a nice sauce. Cook the pasta and veggies for two minutes to finish the cooking of the pasta during which time it will absorb some of the sauce.

Garnish the pasta dish with freshly minced parsley and chopped walnuts and serve.

Comments:

This is a very mild sauce with a subtle garlic flavor. I wanted the sauce to be mild so the light flavor of the asparagus would not be overwhelmed by both the sauce and the little bites of ramp. I wouldn't add any more ramp due to their strong flavor. There were just enough of the ramp to taste them, without them taking over the dish. Next time I may add some fresh morels or fiddleheads to this dish.

Whiskey and Vanilla Glazed Walnuts and Pecans

We were out to eat one night had a lovely salad with roasted strawberries and maple glazed walnuts. Since both my husband and I enjoyed it I came home and looked for a similar recipe in my files. The recipe I found had only walnuts and was glazed with sugar. I decide to play around with the recipe and see if I could make a glazed nut that would have more flavor. The resulting recipe for whiskey and vanilla glazed walnuts and pecans is my first attempt at that recipe.

Whiskey and Vanilla Glazed Walnuts and Pecans

Ingredients:

1 pound shelled nuts (1/2 walnut, ½ pecan)
1 tablespoon of kosher salt

1 cup brown sugar

4 tablespoons whiskey

3/4 cup water

1/2 cup Karo light corn syrup

1 tablespoon of vanilla extract

Optional Ingredients:

Smoked Salt
Vanilla Sugar
Cinnamon Sugar

Directions:

In a medium bowl, soak walnuts and pecans in enough water to cover; stir in salt. Allow nuts to soak for at least 15 minutes. Rinse nuts and drain completely.

Bring enough water to cover nuts to a boil; drop in nuts and reduce the heat to low. Simmer for 10-15 minutes or until nuts appear to be more pale in color. Remove nuts from the heat and rinse again and drain thoroughly.

Combine sugar, whiskey, water, Karo syrup and the vanilla in a medium saucepan, stirring well to dissolve sugar. Bring mixture to a boil, then reduce heat and add nuts. Simmer on low heat for a half hour. Remove the nuts from heat and allow to stand for 15 minutes during which time some of the remaining sugar syrup will be absorbed into the nuts.

Preheat oven to 350°F.

After 15 minutes, drain remaining syrup from walnuts. Line a baking sheet with oiled parchment paper or a silicone baking sheet. Spread nuts evenly on the baking sheet and bake in preheated oven until the nuts are dry and crisp and the sugar has caramelized, this will take about 20 minutes. When the sugar has caramelized, remove the baking sheet from the oven and allow nuts to cool completely before moving them to a storage container.

Cinnamon sugar or vanilla sugar may be sprinkled over the walnuts halfway through the baking period, if desired. Smoked salt can be used in place of the sugar to take the nuts in a savory and sweet direction.

The cooled nuts may be stored in a jar in the refrigerator for several weeks if they aren't eaten long before then.

Nutritional Information (for the entire recipe):

Amount Per Serving
Calories - 4545.42
Calories From Fat (57%) - 2607.12

Total Fat - 311.47g
Saturated Fat - 27.91g
Cholesterol - 0mg
Sodium - 178.35mg
Potassium - 2245.95mg
Total Carbohydrates - 410.95g
Fiber - 36.97g
Sugar - 275.71g
Protein - 55.61g

Comments from the testers:

I tend to share new recipes with people as soon as I try them out. Everyone seemed to enjoy these and they never made it to a salad and were instead eaten alone as a snack. The whiskey flavor was not very prominent in the end product. Next time I will eliminate the water and replace it completely with whiskey. A request was made to replace the Karo syrup with maple syrup and to use almonds and see what happens. That became the next test. Results of that test will follow in a future post.

Bulgur Salad with Walnuts, Bell Pepper and Cucumber

If you are looking for a cold bulgur salad that is big on flavor this dish fits the bill. This is an adaptation of a recipe I found in a middle eastern cookbook. My version has a lot less olive oil, and I think more flavor. The salad actually improves as it sits in the refrigerator overnight. I like to have this around for a quick lunch with mesclun.

Bulgur Salad with Walnuts, Red Bell Pepper and Cucumber
Makes 6 entrée sized servings

Ingredients:

For the bulgur:
1 ½ cups of bulgur, uncooked
1 tablespoon of kosher salt
3 –4 cups of water to cook bulgur

Salad dressing:
zest and juice from one lemon
1 tablespoon of extra virgin olive oil
1 tablespoon of pomegranate molasses
1 teaspoon of cumin seed, toasted and ground
1 teaspoon of coriander seed, toasted and ground
½ teaspoon of sweet paprika
½ teaspoon of allspice berries, ground
½ teaspoon of black pepper, freshly ground

Fresh uncooked items to be added to the salad once cold:
½ cup fresh parsley, finely chopped
½ cup toasted walnuts, finely chopped
1 red bell pepper, finely diced
1 English cucumber, finely diced
kosher salt for pepper and cucumber

Optional ingredients for garnish:
Parsley sprigs
Toasted pine nuts
Pomegranate molasses to drizzle on top

Directions:

Cook bulgur in simmering water with kosher salt until tender. This should take approximately 20 minutes. Drain the bulgur in a fine wire sieve before proceeding.

Make the dressing so that it can be added the bulgur while it is still hot. Combine all the dressing ingredients and mix well to combine. The warm bulgur will absorb the dressing more completely than a cooled grain. Place the bulgur in the refrigerator to thoroughly chill before proceeding.

Chop the fresh ingredients finely. Lightly salt the bell pepper and cucumber and place in a colander for them to release some of their liquid. If the vegetables seem very wet it wouldn’t hurt to pat them with a couple of dry paper towels to remove additional moisture before adding them to the grain. In fifteen to thirty minutes add the fresh ingredients to the salad provided the dressed grain is completely cold. Toss the ingredients and check for seasoning before returning to the refrigerator.

To serve:

This salad needs to sit a few hours to absorb all the flavors and allow them to marry. This bulgur salad is good served with warm pita bread and/or falafel or a green salad with a lemon and tahini dressing. I would pair this with a dry white wine, like a Pinot Grigio.

Nutritional Information:

Amount Per Serving
Calories - 245.58
Calories From Fat (33%) - 80.4

Total Fat - 9.48g
Saturated Fat - 1.03g
Cholesterol - 0mg
Sodium - 482.19mg
Potassium - 373.18mg
Total Carbohydrates - 37.58g
Fiber - 8.64g
Sugar - 5.5g
Protein - 6.72g

Comments:

This salad has a lot of flavor. The allspice adds something unusal to the dish that is not prominent enough to pick out. The pomegranate molasses really shines in this recipe. If you haven't had it is tart and somewhat sweet at the same time. Once you try pomegranate molasses you will find yourself reaching for it often. If you are new to pomegranat molasses and have difficulty getting it out of the bottle try warming it in a tall pan of simmering water on the stove. If that doesn't work use a chop stick to coax the molasses out of the bottle. It can be difficult to get starting flowing but is very worth the effort.