Why You Should Eat Walnuts Everyday

I won’t lie. I prefer other nuts like almonds and pecans over walnuts, but after I learned walnuts have several health benefits that other nuts don’t, I started using walnuts in place of pecans in many baked goods. Walnuts are cheaper, too. I also make a practice of popping a few walnuts into my mouth and putting a handful into my mother’s oatmeal each morning. 

As it turns out, medical evidence suggests a daily dose of 1 - 2 ounces (i.e., a handful) of walnuts supports heart health, cuts bad cholesterol, supports gut health, and sharpens brain function, plus they may improve sleep with a natural infusion of melatonin.

Walnuts contain essential omega-3 fatty acids (ALA), magnesium, and antioxidants. They reduce inflammation and lower bad LDL cholesterol. Studies show that people who eat walnuts have faster brain reaction times and delayed age-related cognitive decline. Walnuts act as a prebiotic to improve the gut microbiome by increasing good bacteria. Although walnuts are energy-dense, they don’t tend to cause weight gain because they help to manage our appetites.

Here are tips for eating  a healthy dose of walnuts every day:

1) Stick with a serving (1 oz to 2 oz) to control calories. 1 oz = 14 halves. Easy enough, as we don’t tend to gorge on walnuts. 

2) Eat them raw, roasted, soaked in water, or added to cereals, salads, smoothies, or yogurt.

3) Walnuts are beneficial at any time of the day, yet studies show they improve cognitive performance if eaten in the morning.

4) I find Diamond of California to be the better-tasting walnuts without any bitterness. Walmart sells this brand at a cheaper cost then its own store brand, also. I always have a 32-oz bag in my refrigerator or freezer (as well as a big bag of lightly salted almonds as snack staples)

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Here’s a once-in-a-while treat (due to the sugar), perhaps for Sundays or holidays like Easter, to bake using walnuts. If you’re ambitious, you could toast the walnuts for added flavor before using. It’s a scaled-down, less sweet Hummingbird cake:

Pinnapple and Walnut Sheet Cake

2 cups all-purpose unbleached flour

1/2 cup white sugar
1 1/2 teaspoons of baking soda
1/2 teaspoon salt
2 large eggs
2 teaspoons vanilla extract
1 20-ounce can of crushed pineapple with juice
1 cup of finely chopped walnuts

Directions:

1) Whisk together the flour, sugar, baking soda, and salt.

Photo: Indiana Connection

2) Beat in the eggs, then add the vanilla extract and pineapple with juice, and fold in the walnuts. Do not overmix, just enough to incorporate all the ingredients, so the batter doesn’t produce a tough cake.

3) Pour the batter into a well-buttered square baking pan.

4) Bake in a preheated 350 degree F oven for 30 - 35 minutes.

Cream Cheese and Nut Frosting

Ingredients:

8 oz cream cheese (I use low-fat)

2 tablespoons of butter, melted

1 teaspoon vanilla extract

2 cups of powdered sugar or more

1/2 cup of chopped walnuts (These I don’t chop as finely as the walnuts in the batter.)

Mix together except the walnuts. Spread the frosting on a cooled cake and top the frosting with the chopped nuts.

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Coffee Walnut Cake: High Tea My Way

Coffee Walnut Cake: High Tea My Way

Photo: Darren McGardy, the royal chef's website

I'm thinking of hosting a High Tea. The afternoon meal consists of finger sandwiches (such as cucumber and egg), scones, muffins or crumpets, and if you really want to get fancy, a glass of Champagne. Well ... as an American, I don't have to be as strict as an upper class Brit. In lieu of muffins and crumpets, I'm serving a walnut cake.

Here is a recipe I tweaked from the New York Times. I like the addition of instant coffee to the walnut cake and frosting, but I use the ingredients in different measurements. (Because. I can't leave well enough alone!) I also prefer buttermilk and the use of an electric mixer. So voilà ... the following is my recipe:

Coffee Walnut Cake

Ingredients:

1 1/2 cup sugar

Photo: New York Times

2 sticks butter
4 large eggs
3 1/2 cups all purpose flour
1 teaspoon dried cinnamon
1 tablespoon instant coffee
2 teaspoons baking powder
1/2 teaspoon baking soda
3/4 teaspoon salt
2 teaspoons vanilla extract
1 tablespoon rum (or Bourbon)
1 1/2 cup buttermilk
1 1/2 cup finely ground walnuts (I grind the walnuts in a food processor. Dilute with a tablespoon of flour to keep it loose.)

Directions

1) In a bowl, mix the sugar and butter together with an electric mixer. 

2) Add the next 10 ingredients in order and beat with the mixer.

3) Fold in the ground walnuts.

4) Pour into 2 buttered and floured 9'' cake pans. 

5) Bake at 350 degrees F for about 25 minutes or until a tester produces a crumb.

6) Cool for 10 minutes before removing from the pans, then cool completely.

While the cake is baking prepare the frosting, cover with plastic wrap and store in the refrigerator.

Coffee Walnut Frosting

Ingredients:

Photo: Hammons

3 cups powdered sugar
1 stick butter at room temperature
1 tablespoon instant coffee
1-2 tablespoons milk
1/3 cup chopped walnuts to sprinkle on  top of the frosting.

Directions:

1) Combine the 1st 4 ingredients into a smooth frosting.

2) Frost the top, center and sides. Place in the refrigeration for 10 minutes and frost the cake again like a professional baker if you wish. Double frosting makes a cake look bakery flawless!

3) Garnish with the walnuts on the top and sides of the cake.

The spirit of High Tea lives on across the pond! I plan to serve tea and this delicious cake on pretty china; the finger sandwiches on a tiered stand; and decorate the table with a vase of pretty pink roses. Also I may serve a light soup (like cream of broccoli; or tomato). In America, we so often eat soup with sandwiches.

Hmm ... do you think anyone will miss their muffins or crumpets?😊

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Inflation Busters: Look For Value Naturals Snacks

With inflation falling but still with us, food is taking a big bite out of everybody's budget. At my local Key Food Supermarket, as well as, at other supermarkets including Shop Rite, Value Naturals brand of snacks is still an excellent value. I paid $4.99 for 9 ounces of Walnuts, $1.99 for 6 ounces of Crystalized Sliced Ginger, and $2.99 for 8 ounces of Sun Dried Tomatoes. This Supermarket label has a wide assortment of other snacks available including candies and an oriental umami-flavored mix. I don't buy the oriental unami crunchy snacks with dried horseradish flavored peas because when in my pantry I can't stop eating them! I do pop 2 or 3 of the Crystalized Ginger slices in my mouth if I crave something sweet; the walnuts for a healthy dose of protein; and the Sun Dried Tomatoes if I eat cheese and crackers but think I should have cooked a vegetable.

My 3 favorites are always in my pantry. In addition to snacks, they can go on a cheese platter ... the Sun Dried Tomatoes go well in salads ... and the Walnuts into baked goods.

Although not sold in bigger sizes, they seem to last for a while, and the value pricing makes them inexpensive to rebuy as needed. I feel a little more affluent and fancy stocking them, caviar tastes on a tuna fish budget as the saying goes.😁😂 

Speaking of which, look for Value Naturals Snacks in the canned tuna, produce, or meat sections of your local supermarket. Usually, you'll find them in the exterior, i.e., the aisles near the walls where the real food lays.

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Greek Yogurt + Fixings For An Easy Breakfast

I know the importance of a good breakfast but don’t have an appetite in the mornings due to busyness. 

With coffee I’ll just eat 2 Digestive Biscuits before getting my elderly mom up, freshened up, dressed, then microwaving her morning meal, either an omelette with cheese or ham and whole grain bread; or (2) a bowl of oatmeal with milk, peanut butter, a handful of chopped walnuts, fruit and a sprinkle of brown sugar on top. She has a good breakfast, but mine lacks the protein I need to start the day.

Many of us get extra busy in December so here’s a better breakfast that’s easy to eat and easy to cleanup with no pots or pans needed to make it:

Greek Yogurt Bowl

1 cup of Greek yogurt

1 tablespoon of peanut butter
fruit -- various to select throughout the week such as a handful of blueberries or strawberries. Half of banana. Chopped peaches, pears, or apples. (like the fruit I add to my mother’s oatmeal.)

3 walnuts

3 almonds - whole or chopped
1 teaspoon of one minute oatmeal

1 teaspoon of ground flaxseeds

a sprinkle of dark brown sugar or honey when I feel like it.

BTW, protein drinks are a decent fast breakfast, but are no substitutes for real food which is always the better choice. Protein shakes can be too heavy in minerals if consumed daily.

Greek yogurt with the addition of nuts (walnuts, almonds, pecans), seeds (flaxseeds, sunflower, chia, pumpkin) and whole grains (oatmeal, millet, quinoa) is a healthy no fuss breakfast with enough protein and fiber.

When we know better, we really should do better. I will! With only one bowl to wash this breakfast gets the job done. 

On Friday, I’ll post a recipe for the perfect energy-hydration drink that’s been around since the time of our Founding Fathers! Do you have any guesses?

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Waldorf Salad With Leftover Chicken or Turkey

Originally when the Waldorf-Astoria's maitre'd hotel, Oscar Tschirky, created the Waldorf salad in 1896 for a New York City charity event, the recipe only contained 3 ingredients: apples, celery, and mayonnaise. Contemporary recipes of what was once a simple salad on a bed of lettuce turned the dish into a light meal by adding either turkey or chicken, grapes (or raisins, or dried cranberries), and walnuts. Some cooks prefer pecans.

Photographed above (with the recipe below) is my version made with Thanksgiving leftovers:

Waldorf Salad

Ingredients

2 cups white meat - turkey or chicken, finely chopped 

2 stalks celery, finely chopped

1 medium apple, finely chopped - A green apple is usually suggested. I had a New York State apple.

1/2 cup of red grapes, finely chopped - Green grapes are used like a green apple to keep the color of the salad green, but I don't care about the color although I do love granny smith apples:).

1/4 cup of walnuts, finely chopped

3 tablespoons of plain Greek yogurt

2 tablespoons of light mayonnaise (Don't use fat-free as it is tasteless.)

1 tablespoon Dijon mustard

Salt and pepper to taste

Directions

1) Using a chef's knife, finely chop the ingredients, one by one, but you can also chop them into larger chunks if you wish. I favor finely chopped to make a creamier salad and sandwich spread that stays on the bread.

2) Add the Greek yogurt, mayonnaise, Dijon mustard, pepper, and taste to determine if you need the salt. I omitted salt because I cooked the bird with salt.

3) Chill and let the flavors marinate before eating as a salad or sandwich between 2 slices of rye or grainy bread.

Bon Appetite!

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A Light Carrot Cake

Photo credit: judicialpeach.com

This weekend I baked a carrot cake. I don't understand why so many cake recipes call for so much fat and sugar. My carrot cake is light, yet moist, sweet and tasty. I didn't add additional fruit to the recipe, such as pineapple, applesauce, coconut or raisins, not that there's anything wrong with that, but sometimes a pure carrot cake flavor rules. I used the following ingredients:

Carrot Cake Light

Ingredients:

2 cups whole-wheat flour

1 cup brown sugar

3 tablespoons granulated sugar

1 teaspoon baking powder

1 teaspoon baking soda

2 teaspoons cinnamon

1 teaspoon nutmeg

punch of ground clove

1 teaspoon pure vanilla extract
3 eggs

¾ cup buttermilk

¼ cup olive oil

1 ½ cups grated carrots (I use a food processor.)
1/3 cup of chopped walnuts

optional for an extra kick of flavor: 
 1 slice of fresh grated ginger

 10 turns of freshly ground black pepper

Directions:
1. Combine the dry ingredients in a mixing bowl. 
2. Add the wet ingredients, one at a time and mix with an electric mixer.
3. Pour into a large greased loaf pan. (If you prefer a round cake, pour into 2-8 inch cake pans.)
4. Bake at 350 degrees F for 40 - 45 minutes, or until the center is done. Test with a poker or toothpick.
5. Remove from the pan(s) and cool.

Eat plain or with a cream cheese frosting.

Cream Cheese Frosting

Ingredients: 
1-8 ounce package light cream cheese
1 cup powder sugar, or more to thicken
drops of skim milk (if needed)

Directions:
Mix the ingredients, in order, using an electric mixer and spread on the cake. Top with a ¼ cup chopped, oven toasted walnuts if you like.

There are lovely flakes of carrots in a slice. Looks very orange and healthy, no? It has a bit of  vitamin A, fiber and protein. So invite a friend over and enjoy!

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A Can Of Pumpkin

Photo: Joy of Cooking

At one time supermarkets only sold cans of pumpkin in autumn. Nowadays it's available all year around ... lowering the price! Pumpkin, a variety of squash, is loaded with vitamin A, a tiny bit of C and some iron. It can be used to make a delicious bread pudding, lighter than other recipes for bread pudding.

I tweaked the one below from a cooking show, Let's Dish. Not only does it have vitamin A from pumpkin, but antioxidants from blueberries, protein from milk, walnuts and eggs, and vitamin E from the eggs. Moreover, ginger has anti-inflammatory properties, which are good for your heart, arthritis and skin. Raisins add fiber. 

Pumpkin Bread Pudding

Ingredients

2 1/2 cups skim milk
15 oz. can of pumpkin 
1 cup brown sugar
3 large eggs
1/2 teaspoon ground ginger
1 1/2 teaspoon ground cinnamon
2 teaspoons vanilla extract
1/8 teaspoon salt
10 cups diced whole grain bread (about 15 slices)
1/2 cup walnut pieces
1/4 cup blueberries
1/4 cup raisins

Directions:

1) In a large mixing bowl whisk together the skim milk, pumpkin, brown sugar, eggs, ginger, cinnamon, vanilla extract and salt.

2) Fold in the bread, walnuts, blueberries and raisins.

3) Let sit about 15 minutes, so the bread soaks up the liquids.

4) Pour into a baking pan and bake at 350 degrees F for 55 minutes. I use a 9" by 9" pan, but a larger 9" by 13" will work too. You can also cut the recipe in half to make less.

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If you half the recipe, turn the other half of the can of pumpkin into a soup by adding milk, chicken (or beef) bouillon cubes, dried garlic, onion and fresh pepper to taste.

We are lucky to have the goodness of canned pumpkin all year around.

Bon Appétit!


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Homemade Protein Bars On A Budget

Question: What can I do with two tubs of whey protein powder, chocolate and vanilla? They have been in my cupboard for a long time. Here's an idea. Homemade protein bars, a recipe, via Fitness World, costing about 55 cents per bar verses $1.50 for store sold protein bars. Occasionally, I eat a protein bar to keep from getting cross if I can't avoid missing lunch. The following recipe for homemade bars is fairly simple:

Homemade Protein Bars

Ingredients

8 scoops chocolate protein powder 
1 cup oatmeal
1/3 cup natural peanut butter
3 tbsp honey
1/2 cup 1% milk
3 tbsp crushed peanuts

Directions

1. Mix together the protein powder, oatmeal, peanut butter, honey and milk.
2. Form into 5 bars and then roll in the crushed peanuts to finish.
3. Place in the fridge for about 30-45 minutes, or until solid.

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Ok, so I made them:

I won't lie, a protein bar will never be as tasty as a hot meal, or a delicious overstuffed sandwich (let's not kid ourselves!), but they do stop hunger; and when faced with skipping lunch, they keep your blood sugar level stable. Better than eating an unhealthy snack!

Next, vanilla protein bars to use up the vanilla tub. I can see rolling vanilla protein bars in cocoa powder, nuts, or chopped dates or raisins.

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Speaking of dates, a recipe for Raw Brownie Bites (by Josh Axe) appeared in the Epoch Times, a New York City newspapper, which looks even better!

Ingredients:

2 cups whole walnuts
2 1/2 cups medjool dates
1 cup cacao powder
1 cup raw, unsalted almonds, chopped
1/4 teaspoon sea salt

Directions:

1) Place the ingredients in order, one at a time, in a food processor. Finely grind the walnuts, but pulse to combine everything else. The consistency should look like cake crumbs. The dates will hold the mixture together. If not, add more dates.

2) Shape into balls and refrigerate on a plate until ready to serve.

I haven't tried these yet, but have the ingredients. Looks delicious!

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Plum Crazy Desserts Part 2

Photo: the Spruce

Have you been following? I'm down to 2 1/2 pounds of dried plums and still figuring out ways to eat them. In fact, they are quite moist as is, yet tasteless if popped into your mouth ... lacking the sugar and heat of say, dried ginger. So if you want flavor, you have to turn them into desserts. Following are 2 plum desserts that look especially appealing to me. Eash sweet can be baked in a square baking pan, then cut into squares if you wish.

The 1st dessert is less work than traditional English plum pudding, its cousin across the pond (which surprisingly contains no plums). This one does --

Plum Pudding With Caramelized Sauce

Tweaked from Idaho's Prepared Pantry

Ingredients:

2 cups dried plums, chopped

1/2 cup of boiling hot water

1 stick soft butter

1/2 cup granulated sugar

1/4 cup brown sugar

2 large eggs

2 cups all-purpose unbleached flour

2 teaspoons baking powder

pinch of salt

1/2 teaspoon nutmeg

1/2 teaspoon cinnamon

1/2 cup walnuts (or pecans), chopped

Start with 1/2 cup of milk -- up to 1 cup (Step 6 explains.)

Directions:

1) In a separate bowl, let the diced plums soak in boiling hot water for 1 hour. (My dried plums were very moist out of the bag so I didn't have to soak to rehydrate them.)

2) In a mixing bowl using an electric mixer, beat together the butter, sugars, and eggs.

3) Sprinkle in the flour, baking powder, and salt.

4) Add the flavors, nutmeg, and cinnamon.

5) Toss in the plums with water and walnuts. 

6) Starting with 1/2 cup milk, add to get a not too thick or too thin batter consistency. I used nearly 1 cup of milk. Stop before you arrive at runny.

7) Pour into a well-buttered square baking pan.

8) Bake in a preheated 350-degree oven for 35 - 45 minutes or until done in the center. While baking you can make the sauce.

Caramelized Brown Sugar Sauce

Ingredients:

1 stick of softened butter

1 3/4 cups brown sugar

1 teaspoon cornstarch

1 cup milk

1 tablespoon good Kentucky bourbon

Directions:

1) Melt the butter in a saucepan.

2) Stir in the sugar and continue whisking.

3) Dissolve the cornstarch into the milk and add it to the mixture continuing to whisk while the sauce simmers and thickens. 

4) Finish off near the end by flavoring with the bourbon.

After cooling down a bit, pour the Caramelized Brown Sugar Sauce over the Plum Pudding. 

Note: I'll omit the sauce the next time I make this dessert. Everyone agreed the cake is moist and tasty without it. We put sauce on the side, and nobody ate it after a bite. We liked the sauce but it didn't improve the cake or pudding as it is called.

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The 2nd dessert is a crumble ... crisp, crumble, cobbler, to know the difference go here.

Plum Berry Crumble

Ingredients:

Filling Ingredients --

💟 2 cups plums, soaked in 1 cup of boiled hot water for 1 hour. 

💟 Then pour the plumped-up plums with the water and 2 tablespoons of lemon juice into a blender (or food processor) to puree.

💟 1 1/2 cups blueberries (or a mixture of berries) - leave whole

Batter Ingredients --

1 stick softened butter (Eyeball the consistency. It should be crumbly. You can add a 2nd stick of butter if needed. I try to cut back on the fat and sugar when possible without ruining the dessert.)

2 cups brown sugar

2 eggs

1 teaspoon vanilla extract

1 teaspoon cinnamon

1/4 cardamon

3 cups Quaker Oats (1 minute, or old fashioned works)

2 1/2 cups all-purpose flour

1 teaspoon baking soda

A pinch of salt

Directions:

1) In a mixing bowl cream together the butter and sugar.

2) Add the eggs and vanilla and mix together.

3) Toss in the oats, flour, baking soda, cinnamon, cardamom, and salt.

4) Divide the batter in half. 

5) Press half of the batter in the bottom of a well-buttered square baking pan.

6) Spread the filling of plum puree and toss some whole blueberries (or other berries) on top of the bottom batter.

7) Spoon the remaining batter on top of the filling.

8) Bake in a 350 degree F oven for 25 - 30 minutes or until golden brown.

Much maligned, who knew dried plums and prunes (which are Italian plums) make such tasty desserts? And, the healthy dried plums have a convenient no-rush self-life! We can always have a bag of dried fruit waiting in the pantry.💜

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