3 Heart Healthy Recipes From California Walnuts

Recipes and images c/o California Walnut

3 Heart Healthy Recipes From California Walnuts. Hello friends, so how are you today? I am sharing some healthy recipes news and ideas for you to try out.

The Power of 3 (Omega-3!) – Heart Healthy Recipes from California Walnuts for National Heart Month (February) and Beyond.

3 Heart Healthy Recipes From California Walnuts

3 Heart Healthy Recipes From California Walnuts:

As the only tree nut to contain a significant amount of the plant-based omega-3, alpha-linolenic acid (ALA), 2.7g/ 30g and 1.4g of fibre1, California Walnuts are a great food for heart health*.

Their mild and creamy flavour means they can be used to add extra taste and texture to a variety of dishes. So tasty too.

A Handful Of California Walnuts:

So a handful of California Walnuts a day (30g) can help maintain normal blood cholesterol levels2 and help reduce the risk of cardiovascular disease3.

Including them in dishes and at mealtimes is a simple and tasty way to reap their unique benefits.

From a zesty Salmon, Walnut and Avocado Grain Bowl to a tempting Vegetable & California Walnut Ragu and delicious Baked Peppers with Rice, Chicken & California Walnuts, each recipe has received the ‘heart healthy’ seal of approval from award-winning dietitian Sian Porter.

California Walnuts also have the heart-healthy seal of approval from the heart health charity, HEART UK.

3 Heart Healthy Recipes From California Walnuts

3 Heart Healthy Recipes From California Walnuts:

Firstly, Salmon, Walnut and Avocado Grain Bowls:

Serving: 6 People

Description: Kale, grains and toasted California Walnuts are the base for this healthy bowl. Toss with a chipotle lime vinaigrette and top with salmon, avocado, beans, peppers and coriander.

Ingredients:

Chipotle Lime Vinaigrette:

  • 60ml extra virgin olive oil
  • 3 tbsp lime juice
  • 3/4 tsp chipotle chilli powder
  • Pinch black pepper

Salmon Bowl:

  • 450g salmon fillets
  • 140g kale
  • 500g cooked brown rice
  • 120g California Walnuts, toasted and coarsely chopped (plus more for garnish)
  • 400g can black beans, drained and rinsed
  • 1 red or green pepper, diced
  • 1 large avocado, peeled, stoned and cubed
  • 2 large onions, sliced
  • 25g fresh coriander leaves, roughly chopped.

Preparations:

How To Make:

  1. Firstly, whisk together all vinaigrette ingredients in a small bowl. Cover and refrigerate until ready to serve. (May be prepared several days ahead.)
  2. Cook salmon in a well-oiled frying pan over medium-high heat for 3 – 4 minutes on each side until just cooked throughout. Remove from the pan and take off the skin. Let them cool, then cut into 1.5cm pieces.
  3. Mix kale and brown rice together in a large bowl and toss with vinaigrette. Place equal amounts on one side of 4 large salad bowls.
  4. Place equal amounts of California Walnuts, salmon, black beans, peppers, avocado and onion on the other side of the bowl.
  5. Last but not least, garnish with coriander and additional walnuts.

Cold Storage = Fresh Taste Walnuts, whether in-shell or ready-to-eat kernels, should be kept in a cool place, e.g. the fridge and not the cupboard. For longer storage, place them in the freezer for up to 12 months and simply thaw when needed. Buying California Walnuts California Walnuts are available from all major retailers. Simply look for ‘USA’ or ‘California’ on the label.

3 Heart Healthy Recipes From California Walnuts

Secondly, Vegetable & California Walnut Ragu:

Serving: 4 People

Description: This tasty Vegetable & California Walnut Ragu is a one-pot wonder that is full of delicious vegetables including peppers, tomatoes, courgettes and sweet potato. We’ve suggested serving the Ragu with spaghetti, but you can pair it with any pasta of your choice or rice.

Ingredients:

  • 1 tbsp unsaturated oil such as rapeseed or olive oil
  • 400g sweet potatoes, peeled and diced
  • 1 onion, chopped
  • 1 red pepper, diced
  • 100ml red wine
  • 50g sun dried tomato paste
  • 250g cherry tomatoes, halved
  • 400g can chopped tomatoes
  • 100g California Walnut halves
  • 250ml reduced salt vegetable stock
  • 1 courgette, diced
  • 25g basil, shredded

To Serve: Cooked spaghetti

Preparations:

  1. Firstly, heat the oil in a large saucepan and fry the sweet potatoes, onion and pepper for 5 minutes.
  2. Add the wine and reduce by half.
  3. Stir in the remaining ingredients except courgette and basil and bring to the boil, cover and cook for 15 minutes.
  4. Remove the lid and add the courgette, simmer for 20 minutes until the sauce has reduced. Season to taste and stir in the basil.
  5. Last but not least, serve with cooked spaghetti.
3 Heart Healthy Recipes From California Walnuts

Thirdly, Baked Peppers with Rice, Chicken & California Walnuts:

Serving: 4 People

Description: From the sweet flavours of the roasted red pepper contrasted with tender pieces of shredded chicken and mushrooms, this recipe is perfect for a weekend lunch or a quick mid-week dinner. You can also use the rice stuffing in other vegetables, such as a large onion or aubergine.

Ingredients:

  • 1 tbsp olive oil
  • 150g chestnut mushrooms, sliced
  • 250g pouch sun dried tomato basmati rice
  • 50g California Walnut pieces, roughly chopped
  • 200g roast chicken, shredded
  • ½ x 25g pack parsley, chopped
  • 4 red peppers

Preparations:

  1. Firstly, preheat the oven to 200°C, gas mark 6.
  2. Secondly, heat the oil in a frying pan and fry the mushrooms for 3-4 minutes.
  3. Add the rice, California Walnuts and chicken and fry for 2-3 minutes until heated through.
  4. Season to taste and stir in the parsley and 2-3 tbsp water.
  5. Cut the tops off the peppers and remove seeds.
  6. Trim the bases if needed so they stand upright and place them in a small roasting tin with 3 tbsp water in the base.
  7. Spoon rice mixture into the pepper shells and bake for 30 minutes or until the peppers are just softened.
  8. Last but not least, serve with a fresh leafy salad.

3 Heart Healthy Recipes From California Walnuts.

Recipes and images c/o California Walnut- The California Walnut Commission (CWC), established in 1987, represents the California walnut industry made up of over 4,800 growers and close to 100 handlers. The CWC is mainly involved in health research and export market development activities. More than 99% of the walnuts produced in U.S. are grown in the fertile soils of California. Internationally, California walnuts supply two-thirds of the world’s walnut trade.

So what do you think? Do you also fancy trying any of these recipes?

Instagram: @walnuts_uk | Facebook: @Walnuts.UK | Twitter: @Walnuts_UK

3 Heart Healthy Recipes From California Walnuts:

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3 Heart Healthy Recipes From California Walnuts
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