As reported in the September 29, 2009 issue of the New York Times, walnuts are an essential ingredient in many delicious Mediterranean diet recipes, providing a variety of health benefits and flavor.
“If you associate walnuts with cinnamon buns and other rich pastries, you might not realize what a healthy food they really are. These delicious little packages are dense with nutrients, an excellent source of manganese, copper and tryptophan. Particularly noteworthy for their omega-3 fats, walnuts are also high in antioxidants. In a recent Spanish study, a Mediterranean diet supplemented with walnuts was shown to significantly lower risk factors for heart disease.”
Here’s an example of a recipe using walnuts from Ayhan’s Mediterranean Menu Plans (TM):
Lentil and Walnut Salad (476 cals)
* 2 cups red lentils, dried
* 1/2 cup walnuts, chopped
* 2 cups salad greens
* 4 tbsp Ayhan’s Lite Mediterranean Vinaigrette Dressing & Marinade
* 1 scallion, diced
* 1/2 cup water
Directions: Rinse lentils under cold water. Combine lentils with 1/2 cup water in a 2 quart microwave safe dish. Microwave for 5 minutes. Drain any excess water and let lentils cool. To salad greens, walnuts and scallions with 2 tbsp od dressing. Mix lentils with remainig 2 tbsp dressing, place on top of greens, and serve.
