Add nuts to improve flavor, add nutrition

Fix a fresh dinner fast, make it delicious and healthy to boot.

“Take it to heart,” insists Ellie Krieger, registered dietitian and celebrity food star. “Eating healthy can be tasty and enjoyable — many foods are both good for you and delicious,” asserts Krieger, host of a popular TV program that focuses on preparing fresh, healthful meals and snacks.

According to Krieger, adding walnuts to favorite dishes is a perfect example. “Walnuts are considered a ‘super food’ because of their significant amount of omega-3 fatty acids — no other nut even comes close! Not to mention the great flavor and texture they add to dishes from appetizers to salads, entrees and desserts.”

We all need some fat in our diet, so go for the “good” fats — like those found in walnuts — which nutrition research tells us are essential for good health. “Eating a handful of walnuts every day is one of the easiest ways you can improve your diet,” suggests Krieger. “And adding walnuts to favorite dishes improves taste and health.”

Fast, Fabulous Fixes for Flavorful Food

Our fast-paced lives don’t have to mean compromising good taste and healthy eating. Ellie Krieger shares her secrets for fast food that’s fresh, delicious and healthy:

“Stock up on big-flavor staples: fresh ginger, Dijon mustard, nuts — especially walnuts, vinegars, plain low-fat yogurt, dried fruit, fresh herbs and dried spices.

“Substitute ground walnuts for some of the meat in meatloaf and meatballs. Make a large batch, freeze leftovers.

“Replace part of the butter in a tart crust with chopped nuts.

“Use low-fat and non-fat dairy products.

“Toast a large batch of walnuts and keep on hand in freezer for adding to salads, side dishes, desserts or as a snack.

“Have healthy grab-and-go food on hand: walnuts and dried fruit in baggies, individual yogurts, easy travel fruit such as apples and tangerines.

Check out dozens of recipes and tasty tips for fresh, fast and flavorful cooking at walnuts.org.

Easy Walnut Fettuccine Alfredo

Serves 6

1 cup California walnut pieces

1/2 cup water

1 cup non-fat milk

1 tablespoon all-purpose flour

1 clove garlic, minced

1/2 teaspoon Kosher salt, or 1/4 teaspoon regular salt

1/4 teaspoon ground black pepper

8 ounces dry fettuccine

1 1/2 cups frozen petite peas

3/4 cup shredded Parmesan cheese, about 3 ounces

1 ounce prosciutto, cut into thin strips

Place walnuts and water in food processor. Puree until very smooth. Set aside. In medium saucepan whisk together milk and flour. Add garlic, salt and pepper. Bring to simmer, stirring until slightly thickened and smooth, about 3 minutes. Stir in walnut mixture; simmer and stir over low heat until thickened, 1 to 2 minutes.

Meanwhile, cook pasta according to package directions, adding peas during last 2 minutes of cooking time. Drain. Combine pasta, peas, Parmesan and sauce. Stir over low heat just until heated through and pasta is evenly coated with sauce. Top each serving with a few strips prosciutto (and additional walnut pieces, if desired).

Nutrition information per serving: 392 calories, 18 g fat (4 g sat, 3 g mono, 10 g poly), 17 mg cholesterol, 489 mg sodium, 41 g carbohydrate, 5 g dietary fiber, 18 g protein, 20% DV Vitamin A, 7% DV Vitamin C, 25% DV calcium, 16% DV iron.

Nutty Stuffed Mushroom Caps

Serves 6

18 large mushroom caps, about 1 pound total

1/4 cup reduced-sodium chicken broth

1/4 cup chopped shallots

1 Italian plum tomato, or other small tomato, diced

1/3 cup chopped California walnuts

2/3 cup fat free mayonnaise

1 1/2 cups fresh white bread crumbs

1 tablespoon chopped fresh tarragon or 1 teaspoon dried tarragon

Salt and pepper to taste

Preheat oven to 375°F.

Remove stems from mushroom caps, leaving an indentation in underside of each cap to hold filling later. Chop stems and set aside.

Coat large nonstick skillet with nonstick cooking spray and place over medium-high heat. When hot, add whole mushroom caps and cook about 1 minute on each side, until faintly browned. Place mushrooms, stem end up on baking sheet.

Return pan to medium heat and add broth. When boiling, add mushroom stems and shallots and cook until most of liquid has evaporated, 2 to 3 minutes. Scrape mixture into bowl and add tomato, walnuts, mayonnaise, bread crumbs and tarragon. Stir to combine, then season with salt and pepper to taste.

Mound walnut mixture among mushroom caps, placing a generous tablespoon in each one. Bake 15 to 18 minutes, until mushrooms are tender but hold their shape. If desired, place briefly under preheated broiler to brown tops lightly. Serve warm or at room temperature.

Nutrition information per serving (3 mushroom caps): 133 calories, 4g protein, 17g carbohydrate, 2g fiber, 342 mg sodium, 0 mg cholesterol, 5 g total fat, 1 g saturated fat, 13% protein, 52% carbohydrate, 35% fat.

Chocolate Plum Walnut Torte

Serves 12

3/4 cup dried plums (4 ounces)

1/2 cup semi-sweet chocolate chips

1/2 cup boiling water

1/3 cup all-purpose flour

1/3 cup unsweetened cocoa powder

1/3 cup packed brown sugar

1/4 teaspoon salt

3 large eggs

1/3 cup granulated sugar

3/4 cup chopped California walnuts, divided

3/4 cup California walnut halves

Preheat oven to 325°F. Lightly coat 8-inch round spring-form pan with cooking spray. Place glass baking dish (any size) half-filled with water on lower rack of oven.

In small bowl, combine plums, chocolate and water. Let stand 5 minutes until plums soften and chocolate melts. Stir.

In food processor, combine plum mixture, flour, cocoa powder, brown sugar and salt. Whirl until nearly smooth.

In large mixing bowl, use hand whisk or mixer to beat eggs and granulated sugar until thick and foamy. Stir in half the plum mixture. With spatula, gently fold in remaining plum mixture and 1/2 cup chopped walnuts. Do not over mix. Pour into prepared pan.

Arrange walnut halves evenly around edge. Sprinkle remaining 1/4 cup chopped walnuts in center. Bake 25 to 30 minutes or until center feels set when gently touched. Cool completely before slicing. Serve at room temperature or chilled.

Nutrition information per serving: 234 calories, 13 g fat (3 g sat, 2.5 g mono, 7 g poly), 53 mg cholesterol, 71 mg sodium, 28 g carbohydrate, 3 g dietary fiber, 5 g protein, 4% DV Vitamin A, 0% DV Vitamin C, 4% DV calcium, 9% DV iron.

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