Createlive: walnuts

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6.05.2012

Pear & Pistachio Feta Salad

The perfect 100 calorie salad. Finally.

This salad is epic because it does double duty: it is simultaneously light and delicious, while packing a satisfying nutritional punch. The pears and tomatoes give the salad a semi-sweet juiciness that is perfectly refreshing for a summertime evening, while walnuts and pistachios work together to give the salad more than enough nourishment to carry you through!

I'm making a pact with myself. For the next month, my dinners will all be salads. Do you know what that means? It means we're about to get a lil salad crazy up in hurr. Or perhaps that I am a horrible pact maker. We'll see...

This is where the fun starts.

Pear & Pistachio Feta Salad

Servings: 4
Calories: 100

Ingredients (Salad):

6 cups mixed greens
1 Pear
12 Cherry Tomatoes
1 tablespoon Walnuts, diced
1 tablespoon Shelled Pistachios
2 tablespoons Reduced Fat / Fat Free Feta

Ingredients (Salad Dressing):

1 tbsp Olive Oil
2 tbsp Balsamic Vinegar
2 tsp Lemon Juice
2 tsp Honey
2 cloves minced garlic

Directions:

Prep ingredients: Cut the Pear into small slices, dice Walnuts (if you didn't purchase them pre-diced), and shell Pistachios.
Combine with mixed greens and Cherry Tomatoes
Mix dressing and stir or shake well, then pour over salad.
Serve!

4.27.2012

My "School Birthday" and Nuts and Seeds Part Six (Walnuts!)

Tomorrow is my birthday! That means today is my 'School Birthday.' You know, like when you were little and your birthday fell on a weekend (or, God forbid, SUMMER!), and you were all excited to have your school birthday on a Friday... and your mom brought in cupcakes for your school party, then planned a birthday party for your whole class after school. Remember that? Well, I do. Want to ride the bus home with me after school?

Anyway, my school birthday is quite fun! I arrived at work this morning to see this on my desk... what a lovely day! My favorite things... York Peppermint Patties, Coconut Water, and totally cute cards!

But really. You want to know what I'm doing for my birthday? Thanks for asking! I have no idea what my real birthday plans are (Justin's got something figured out)... but, as far as my school birthday plans, I'm going on a self-guided gangster tour of Chicago tonight! Get excited for some juicy stories...

Without further ado, here is a bit of yummy insight into using Walnuts. I've been pouring out data and recipes for using nuts and seeds lately... get excited!

The Nuts And Seeds Gang:
Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

Walnuts: They Look Like Brains (And Are Good For Yours)

WHAT'S GOOD:Fabulous source of Omega-3 Fatty Acids, manganese, and copper. Also shown to improve brain function, protect bones, and regulate sleep (due to melatonin). Walnuts also have Vitamin E in a different form than most other foods, in fact, a form that has greater health benefits for cardiovascular health.
THE SUMMARY:
CAUTION:
Walnuts, like most nuts, are fairly high in calories and fat. 1/4 of a cup is sufficient for a snack or sprinkling over other foods. Be careful not to sit down with a huge bag of these and eat too many. It's easy to do!
CALORIES IN 1/4 CUP: 196
HOW TO EAT IT:
DO shuck the SHELL; DON'T shuck the SKIN! 90% of a Walnut's nutrients are found in the skin!

Add to oatmeal
Add to yogurt
Add to muffin or cake batter (Add to yellow cake batter along with bananas to make banana walnut cupcakes).
Add to salads
Consume a handful after a meal high in unhealthy fats in order to reduce the damaging effects of such fats on your blood vessels.
Try Some of These Recipes Including Walnuts: Kahlua and Walnut Sweet Potatoes / Skinny Monkey / Grilled Balsamic Pear with Walnuts and Feta / Protein Stay-Full Meal Cookies /
Add Walnuts to These Recipes: Oven Baked Sweet Banana Oatmeal / Frozen Banana Low Cal Ice Cream / Trail Mix / Banana Nut Muffins with Peanut Butter Whip / Healthy Breakfast "Coffee" Cake

CREDITS:
Image Walnuts

4.12.2012

Nuts and Seeds Part One: Flax Seeds

A few weeks ago, my lovely friend Jordan over at Exclusively Chic asked me a few questions about nuts and seeds. With all the craze going around, it seems that a lot of us are wondering... Why are nuts and seeds so good for you? What's the big deal??

The Big Deal:

Protein, get'cher protein!! Nuts and seeds are FULL of it!
Omega-3 Fatty Acids (huh?!) fight inflammation (which helps you recover from grueling workouts). Additionally, fighting inflammation helps combat against a whole host of diseases, including heart disease and cancer.
FIBERRRR (like "Willlburrrrr" from Charlotte's Webb) Let's talk about fiber, okay, class? Yes, let us discuss (or, as I like to say, "lettuce"). There are two types of fiber: Soluble and Insoluble. The soluble fibers dissolve in water (pretty easy to remember if you can remember back to your high school science classes). Soluble fibers are great for lowering cholesterol and thereby lowering your risk of heart disease. Yay! You've probably seen the Cheerio boxes (and other cereals high in soluble fibers) boasting of "Heart Healthy" ingredients. That's the soluble fiber they're talking about!
High-fiber foods aid in digestion. It gets you moving. Darn it, it makes you poop. Yes. I did just say poop on my blog. Get over it. It's also effective for lowering cholesterol and regulating blood sugar.
Lignans (fun to say - try it!) are "crazy good" for you, especially if you're a female. Lignans are known to regulate hormones in women, promote fertility, protect against breast cancer, and lower risk for Type 2 Diabetes.

Tips for Nut Use:

Soak them! By soaking your nuts overnight, you will slowly break down the outer layer of the seeds, which are difficult for your body to digest! To add flavor, soak them in water overnight with a dash of Cumin or Cinnamon!
RAW IS BETTER. It's okay to cook these but don't over-cook!

The Nuts And Seeds Gang:

Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

Part One: Flax Seeds... The "Low Carb Whole Grain"

WHAT'S GOOD:
High Fiber, High antioxidants, High Omega-3 Fatty Acids, High in B Vitamins, Low Carb
THE SUMMARY:
Flax seeds pack the punch of fiber, antioxidants, and Omega 3 while also being extremely low carb, which is great for those of us who are limiting our starches and sugars. Flax seeds help you feel full throughout the day by providing your body with healthy fibers and fats, which aids in combating hunger and helping with weight loss.
CAUTION:
If you're just starting out eating Flax Seeds, try to increase your intake slowly, otherwise you may end up to... er... loose.
CALORIES IN 1/4 CUP: 160
HOW TO EAT IT:
Flax Seeds are best used in recipes when ground into Flax Meal (I buy a version by Bob's Red Mill that is available pre-ground in Jewel). Consider buying pre-ground flax meal or grinding them yourself, which takes just seconds in a coffee grinder.

Add to yogurt (greek yogurt!)
Add to baked goods (add a tablespoon or two to muffin or cake batter and you won't notice the difference)
Add to protein shakes (will thicken the shake a bit)
Add to pizza bread (or use to make pizza crust)
Try These Recipes Including Flax Seeds: Whole Wheat Flax Seed Waffles / 91 Calorie Blueberry Protein Muffins / Protein Stay-Full Meal Cookies /
Add Flax Seeds to These Recipes: Trail Mix / Healthy Breakfast "Coffee" Cake

CREDITS:
Flax Seed Health Benefits / Vegan Health Guide / Image Flax Seeds

12.05.2011

Baked Brie Pastry

[Click here for more Healthy Holiday recipes for a guilt-free holiday season!]

[Click here for more Healthy Holiday recipes for a guilt-free holiday season!]

I know, I’ve done something like this before. And I’ll admit they taste like they’re related (Okay, now I feel like I’m on TrueBlood and I’m a vampire, which reminds me… Breaking Dawn was horrible. Don’t see it. It somehow managed to not only be horrible and boring but also fairly creepy.).

Wow. That’s what you call a tangent. As in tangential point. As in I took one semi-related fact and just went running with it. Running far, far away.

And we’re back! So yes, this is similar to another Baked Brie recipe… but it’s a total improvement.

First, it’s much prettier. Wrapping the brie in pastry helps it keep its shape.

Second, it’s cranberries instead of raspberry jam, we’ve got raspberry and basil cranberry.

Third, the technique is slightly different. It’s actually easier. Instead of creating a sauce using Kahlua and Brown sugar, we simply pour the Kahlua over the brie as it’s baking and sprinkle on some Brown Sugar.

Ingredients:Preheat oven to 350.

1 wheel of Brie Cheese
1/2 tablespoon Basil
1 tablespoon Honey
1 cup of whole cranberries
1 cup of water
1/2 cup organic sugar
1 sheet of pastry dough (Pepperidge Farms)
1 cup Kahlua
1/2 cup Brown Sugar
1/2 cup Walnuts

Cooking Directions:

Set pastry sheet out to thaw.
In a small or medium saucepan, boil water and add cranberries. You can substitute ½ can of whole cranberry sauce, if desired.
Add basil and honey and stir frequently for 10 minutes. Remove from heat.
Use a roller to smooth out pastry sheet. Push and roll toward the edges to thin the pastry dough while also making it larger.
Cut brie in half sideways, so that you end up with two thinner, yet still circular, wheels. Place the bottom layer in the middle of the pastry dough.
Cover this layer with cranberries. If they drip down the sides, that’s fine. You’re wrapping it up later, anyways!
Place the second half of cheese on top. Add another layer of cranberry.
Fold up pastry dough. Beginning on one side, pick up a corner and fold up, covering the side of the dough, then use your fingers to crinkle the dough, making flaps that can be overlapped. Continue moving around the dough until you reach where you started. See picture below for a visual.
Place in a circular (if possible) casserole dish that is a bit larger than the pastry dough itself (so that there is a bit of a margin around the food). Bake in the oven for 20 minutes.
Remove from oven and use a knife to poke holes down through the top of the brie. If you’d like, you can also purposely break the pastry dough a bit around the tops, allowing the cheese to melt down a little bit more.
Pour 1 cup of Kahlua over the top of the brie. It will drip down the sides and take residence in the margin around the pastry.
Sprinkle brown sugar and nuts around the brie, dropping them into the Kahlua.
Bake for another 20 minutes.
Remove from oven and serve with crackers (I used Wheat Thins).

Check out this year's Winter '11 series of Healthy Holiday Recipes! Includes healthy recipes for stuffing, baked brie, cherry pomegranate pie, kahlua and walnut sweet potatoes, cranberry sauce...

[Click here for more Healthy Holiday recipes for a guilt-free holiday season!]

[Click here for more Healthy Holiday recipes for a guilt-free holiday season!]

11.23.2011

Kahlua & Walnut Sweet Potatoes

[Click here for more Healthy Holiday recipes for a guilt-free holiday season!]

Something inside me has decided that no family holiday gathering would be complete without at least one sweet potato dish. Unfortunately, as a vegetable so rich in vitamins, we too often sacrifice the nutrition for the sake of flavor. Dumping loads of brown sugar and marshmallows, while obviously satisfying to your tastebuds, is less than satisfying to your diet and nutrition.

But come on, let's be honest. You're still going to be making sweet potatoes. So let's try pairing it with alcohol (duh) and nuts. Boom.

After yesterday's whipped sweet potato recipe, today brings a new twist on the same dish. This recipe combines milk (preferably skim) with mashed sweet potatoes, then covers it with none other than a Kahlua and Brown sugar mixture with crunchy walnuts. There's something awesome about using alcohol in your cooking... and, for this dish, the Kahlua does wonders. You can taste it -- in a good way. Make sense?

Speaking of alcohol at family gatherings (I mean, hello, it's Thanksgiving), try out this Whiskey Apple Cider recipe. So delicious! :)

Prep time: 30 minutes
Cook time: 20 minutes
Total time: 50 minutes
Yield: 1 casserole dish
Ingredients:

3 Sweet Potatoes
1/2 cup Kahlua
1/2 cup Brown Sugar
1/4 cup Walnuts
1/4 cup Milk
1 tsp Vanilla Extract

Cooking Directions:

Preheat oven to 350.
Peel sweet potatoes and cut into cubes.
Place in a large pot with enough water to cover them and boil for 10-15 minutes or until sweet potatoes are soft.
Mash sweet potatoes in a large bowl.
Combine mashed sweet potatoes with vanilla extract and milk. Stir well and transfer to a casserole dish.
Combine Kahlua and Brown Sugar and bring to a boil, stirring frequently.
After Kahlua and Brown Sugar have boiled for 2-3 minutes, add Walnuts and continue to stir for another 2-3 minutes.
Spoon walnuts and some of Kahlua/Brown Sugar sauce over Sweet Potato mixture.
Bake for 20 minutes.

[Click here for more Healthy Holiday recipes for a guilt-free holiday season!]

11.15.2011

Baked Raspberry & Walnut Brie

[Click here for more Healthy Holiday recipes for a guilt-free holiday season!]

I love cheese. Like truly. Madly. Deeply.

BUT -- oh, there are many buts -- holiday cheese dips are usually slimy messes. And they're often baked in a 360 degree layer of batter or dough.

NOT ANYMORE. This brie is combined with seedless, all natural, high fiber raspberry jam and real raspberries, as well as walnuts that are sweetened in a Kahlua and light brown sugar sauce without dumping the entire pot of sauce into the dish.

Oh, not to mention that it got devoured in about 15 minutes at my house. Might want to double the recipe... ;-)

Prep time: 5 min
Cook time: 20-30 min
Total time: 25-35 min
Ingredients:

1/2 wheel Brie Cheese (any size)
2 tablespoons Raspberry Jam (Polaner seedless with fiber)
5 Raspberries
1/4 cup Walnuts
1/2 cup Kahlua
1/2 cup Light Brown Sugar
1 sheet Pastry Dough

Cooking Directions:

Preheat oven to 350.
Cut brie in half as though you're making a sandwich.
Cut pastry dough so that it is the same size as the brie slices.
Place bottom layer of brie in a casserole dish that is slightly larger than the cheese. Next, add pastry dough layer.
In a small bowl, combine raspberry jam and raspberries. Mash with a spoon so that raspberries are muddled. Spread half of the mixture on top of the pastry dough.
Place next layer of brie.
Add remaining raspberry mixture.
Bake at 350 for 20-30 minutes, checking occasionally, until cheese is melted and browning begins.
Meanwhile, in a saucepan, combine Kahlua and brown sugar over medium heat.
Once the mixture has reached a syrupy consistency, add walnuts and stir for 4 minutes.
Remove from heat and add walnuts to brie dish. Add only about a tablespoon of the Kahlua and Brown Sugar sauce.
Serve with crackers (wheat thins rock).

[Click here for more Healthy Holiday recipes for a guilt-free holiday season!]