GREAT WALNUT RECIPES FOR FALL (or anytime)
Presented by:
The California Walnut Commission (CWC), walnutInfo.com
The message is simple: Go nuts this fall with smart and easy snacking ideas that will take a bite out of hunger pains and effectively fuel the body. Walnuts provide versatile and delicious opportunities to add nutrients to your diet throughout the day.
What makes walnuts a great ingredient for smart snacks? Let us count the ways…
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walnuts are unique among nuts - each serving provides 2.6 grams of alpha-linolenic acid (ALA), which make them the only nuts with a significant source of omega-3 fatty acids
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omega-3 fatty acids help reduce the risk of heart disease, cancer, stroke, high blood pressure, obesity and clinical depression
- walnuts are ranked second only to blackberries as a whole food source of antioxidants¹
- walnuts provide a feeling of fullness and are a low GI snack – great for weight management
Healthy and versatile, you can incorporate walnuts into meals, baked goods, party mixes or enjoy them on their own.
To make the journey to good health easier, The California Walnut Commission (CWC) has created four new nutrient-rich snack recipes, perfect for fall that will curb your appetite and tantalize your taste buds:
 Indian Spiced Party Mix
This party mix is bound to be a party hit, with a simple combination of California walnuts and your favourite snack bites, all dressed up with exotic curry paste.
| 2 tbsp |
butter |
30 mL |
| 2 tsp |
curry paste (not powder) |
10 mL |
| 1 tsp |
granulated sugar |
5 mL |
| 2 cups |
California Walnut halves |
500 mL |
| 2 cups |
multigrain pretzel nuggets |
500 mL |
| 1 cup |
sesame sticks |
250 mL |
| 1 cup |
roasted unsalted soy nuts |
250 mL |
| 1 cup |
roasted peas |
250 mL |
|
Pre-heat oven to 250°F (120°C).
In a large microwavable bowl, add butter, curry paste and sugar. Microwave on high, until butter is melted, about 30 seconds. Whisk ingredients together to combine. Add walnuts and stir to coat. Add in pretzels and stir to combine. Stir in sesame sticks, soy nuts and peas (order is important for baking).
Pour mixture onto a rimmed baking sheet. Bake in the centre of the oven for about one hour, stirring about every 15 minutes, until walnuts are a deep golden colour and mixture is toasted. Let cool.
Store in an airtight container at room temperature for up to 5 days.
Makes about 5 cups (1.25 L).
Source: www.walnutinfo.com
Nutritional content:
Per ½ cup (125 mL) serving: about 290 cal, 9 g pro, 21 g fat (3.5 g sat. fat), 21 g carb, 3 g fibre, 5 mg chol, 160 mg sodium. %RDI: 6% calcium, 10% iron, 2% vit A, 7% folate.
|
 Spiced Mayan Chocolate Coated Walnuts
This simple and flavourful mix adds a fiery kick of cayenne pepper to make this a perfect snack for entertaining or simply lounging.
| 2 tbsp |
butter |
30 mL |
| 1/4 tsp |
cayenne pepper |
1 mL |
| 2 tsp |
ground cinnamon |
10 mL |
| 2 cups |
California Walnut halves |
500 mL |
| 2 tbsp |
granulated sugar |
30 mL |
| 1 tbsp |
cocoa powder |
15 mL |
|
Preheat oven to 250°F (120°C).
In a large microwavable bowl, add butter, cayenne and cinnamon. Microwave on high until butter is melted, about 30 seconds. Whisk ingredients together to combine. Add walnuts and stir to coat. Sprinkle with sugar and toss to coat walnuts.
Pour mixture onto a rimmed baking sheet. Bake in centre of oven for about one hour, stirring about every 15 minutes, until walnuts are a deep golden colour and toasted. Sift cocoa over warm walnuts. Let cool.
Store in an airtight container at room temperature for up to 5 days.
Makes about 2 cups (500 mL).
Source: www.walnutinfo.com
Nutritional content:
Per ¼ cup (50 mL) serving: about 200 cal, 4 g pro, 20 g total fat (3.5 sat. fat), 7 g carb, 2 g fibre, 10 mg chol, 20 mg sodium. %RDI: 4% calcium, 6% iron, 2% vit A, 6% folate.
|
 Chewy Walnut Trail Bars
Baked ahead of time, these nutrition-packed trail bars are perfect for long trips, hikes or even work commutes.
| 3 cups |
old fashioned rolled oats |
750 mL |
| 1/3 cup |
packed light brown sugar |
75 mL |
| 1/4 cup |
all purpose unbleached flour |
50 mL |
| 1 tsp |
baking soda |
5 mL |
| 1 tsp |
cinnamon |
5 mL |
| 1-1/2 cups |
coarsely chopped California Walnuts |
375 mL |
| 1/2 cup |
dried cherries or cranberries |
125 mL |
| 1/2 cup |
chocolate chips |
125 mL |
| 1/2 cup |
pumpkin seeds |
125 mL |
| 1/2 cup |
shredded coconut |
125 mL |
| 1/4 cup |
sesame seeds |
50 mL |
| 1/2 cup |
dried apricots |
125 mL |
| 1/2 cup |
butter, cut into small pieces |
125 mL |
| 1/2 cup |
honey |
125 mL |
|
Pre-heat oven to 325°F (160°C).
In bowl, whisk together oats, brown sugar, flour, baking soda and cinnamon. Stir in walnuts, cherries, chocolate chips, pumpkin seeds, coconut and sesame seeds; set aside.
In food processor, process apricots until broken up, about 1 minute. Add butter, process until a paste forms, about 1 minute. With motor running, pour in honey until well blended. Fold into oat mixture until well combined.
Pat evenly into a parchment-lined 9 x 13-inch (23 x 33-cm) baking pan. Bake in the centre of oven until golden, about 30 minutes. Transfer to rack to cool completely.
Cut into bars (2x12 rows or 8x3 rows)
Makes 24 bars.
Source: www.walnutinfo.com
Nutritional content:
Per bar: about 250 cal, 6 g pro, 14 g total fat (5 g sat. fat), 26 g carb, 3 g fibre, 10 mg chol, 85 mg sodium. %RDI: 2% calcium, 10% iron, 8% vit A.
|
 Walnut Trail Mix
The heart-healthy goodness of omega-3s and other nutrients in this mix makes this an optimal high-energy snack for people on the go!
| 2 cups |
California Walnut halves |
500 mL |
| 1 cup |
unsalted pumpkin seeds |
250 mL |
| 1 cup |
dried cranberries |
250 mL |
| 1 cup |
chopped dried apricots |
250 mL |
| 1 cup |
banana chips |
250 mL |
| 1/2 cup |
goji or acai berries (optional) |
125 mL |
|
Pre-heat oven to 350°F (180°C).
Arrange walnuts in a single layer on a large rimmed baking sheet. Bake in the centre of oven until fragrant and toasted, about 8 to 10 minutes. Let cool.
In a large container, combine toasted walnuts with pumpkin seeds, dried cranberries, apricots, banana chips and acai berries (if using).
Store in an airtight container for up to 5 days.
Makes about 4 cups (1L).
Source: www.walnutinfo.com
Nutritional content:
Per ½ cup (125 mL) serving: about 460 cal, 14 g pro, 31 g fat (4 g sat. fat), 36 g carb, 6 g fibre, 0 mg chol, 5 mg sodium. %RDI: 4% calcium, 30% iron, 20% vit A, 2% vit C, 10% folate. |
For More Great Recipes like these visit www.walnutinfo.com |
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