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California Walnuts | Essential Food for Health

Flatten Your Belly at Breakfast! and, All Stirred Up!

Fruity-Nutty Oatmeal

Flatten your belly at breakfast! Our secret: Adding a MUFA (monounsaturated fatty acid) creates a slimming meal proven to attack fat around your middle. This recipe is part of Prevention's revolutionary new eating plan, the Flat Belly Diet! For more information on how MUFAs can help you lose belly fat, check out flatbellydiet.com.

Ready In: 18 minutes
Servings: 4
1 cup water
2 1/2 cups fat-free milk, divided
1 1/4 cups old-fashioned rolled oats
Pinch of salt (optional)
1 large pear, cored and cut into 1/4-inch pieces*
1/2 cup dried sweetened cranberries
1/4 cup dark or golden raisins
1/2 cup chopped walnuts (MUFA)
2 teaspoons brown sugar
*1 1/12 cups chopped Granny Smith apple can be substituted for chopped pear.

1.  Bring water and 1 1/2 cups of the milk to a boil in large, heavy saucepan over high heat. Stir in oats and salt (if using). Reduce heat to medium-low and simmer 3 minutes, stirring often, until oats start to soften.
2.  Stir in pear. Cover and simmer about 3 minutes more or until it is tender but still a bit crisp. Stir in cranberries and raisins. Remove from heat, cover, and let stand 1 minute to soften.
3.  Divide evenly among 4 warm bowls. Sprinkle each with 2 tablespoons of the walnuts and 1/2 teaspoon of the sugar. Top each bowl with 1/4 cup of the remaining milk.

Nutritional Info Per Serving 353 cal, 11 g pro, 57 g carb, 6 g fiber, 12 g fat, 1.5 g sat fat, 3 mg chol, 70 mg sodium


Superfood: Walnuts


Gingered Beef with Broccolini and Walnuts

A diet rich in walnuts may be more effective than the traditional Mediterranean diet at lowering levels of "bad" LDL cholesterol and lipoprotein(a), a compound that increases clotting and can lead to a stroke, according to a study published in Annals of Internal Medicine.

Time: 16 minutes
Servings: 4

2 Tbsp oyster sauce
2 Tbsp finely chopped fresh ginger
1 Tbsp reduced-sodium soy sauce
1 tsp chile paste with garlic
1/4 c + 1 Tbsp water, divided
2 1/2 tsp toasted sesame oil
1 1/2 lb Broccolini, trimmed and cut into bite-size pieces
3/4 lb lean flank steak, cut into thin strips
1 bunch scallions (about 6), trimmed and cut into 1" pieces
1/3 c walnut pieces, toasted and coarsely chopped

1. Whisk together oyster sauce, ginger, soy sauce, chile paste, and 2 tablespoons of the water in small bowl.

2. Heat oil in wok or large nonstick skillet over high heat. Add Broccolini and stir-fry 3 minutes. Add remaining 3 tablespoons water and stir-fry 2 minutes. Add steak, scallions, and oyster sauce mixture and stir-fry 1 minute or until beef is rosy and just cooked through. Stir in walnuts and serve immediately.

Nutritional Info Per Serving 298 cal, 27 g pro, 16 g carb, 3 g fiber, 14.5 g fat, 3 g sat fat, 28 mg chol, 300 mg sodium

Health bonus
Broccolini is a mild-flavored hybrid of broccoli and Chinese kale. One serving provides 130% of the DV for vitamin C.