Go nuts! this holiday season - includes recipes

Adding nuts-especially walnuts--to your favorite holiday recipes will do more than add a delightful taste and texture. Walnuts are an outstanding food that has been known to lower cholesterol. After feeding walnuts to 18 men for nine weeks, researchers at Loma Linda University found that the subjects' cholesterol levels dropped 12 percent. This drop was much greater than what was projected from replacing saturated fat with poIyunsaturated fat. Scientists substituted walnuts for some of the meat and other fat sources in the menus yet kept the same percentage of calories from fat in the diets. A drop of 12 percent in cholesterol levels is significant and would result in a 24 percent drop in the risk of heart attack.

How does the research apply to the meals you prepare for your family? The practical advice is to include one ounce of walnuts per person per day (1/4 cup). And walnuts may not be the only nuts to achieve such dramatic resuits. Think of substituting the current sources of fat in your diet with nuts. The key word is "substituting." Nuts are high sources of fat and should not be just added on to the diet, but substituted for other fats.

In order to add walnuts to your favorite holiday recipes, reduce the fat in your diet a number of ways:

l. Use low-fat or non-fat dairy products.

2. Use low-fat or fat-free salad dressing and mayonnaise.

3. Choose the meat alternatives with lesser amounts of fat.

4. Decrease the serving size of spreads, whipped toppings,

gravies, and rich sauces.

5. Use high-fat desserts and snacks less frequently.

6. Eliminate the visible fats that you add to your meals.

Begin the holidays with a colorful salad with red and green and a handful of nuts. After trying the following recipes, think of adding nuts, especially walnuts, to the favorite recipes you use every day of the year. The research suggests that you will be dropping your cholesterol level by choosing walnuts over other sources of fat. But remember to take away some of the fat from another recipe ingredient or another food. Total calories are still important. Enjoy these recipes with walnuts throughout the holidays and coming year.

PASTA BOW SALAD

3 cups dried pasta bows

1/2 cup red pepper, diced

1/2 cup green pepper, diced

1/2 cup cucumber, diced

1/2 cup black olives, diced

1/3 cup carrots, diced

1 cup walnuts, chopped

Dressing:

1/4 tsp. salt

1 T. salt

1/4 cup lemon juice

1/4 cup olive oil

1 T. fresh cilantro, finely chopped

1/2 tsp. dried basil

In large saucepan, bring 6 cups of water to a boil. When water is boiling vigorously, add 1 table spoon of salt and pasta. Stir. Boil until tender. Drain pasta and place in bowl. While .pasta is boil ing, prepare vegetables.

In small bowl, whisk all ingredients for dressing. Toss pasta, vegetables, and dressing. Serve. Yield: 8 3/4-cup servings.

Calories per serving: 258; protein: 5 grams; fat: 17

WALNUT AND SPINACH BURGERS

1 can La Lama Vegeburger

1 1O-ounce pkg. frozen

chopped spinach,

drained

1 cup cracker crumbs

4 ounces finely chopped

walnuts

8 large egg white's

2 large yellow onions,

diced

4 cloves fresh garlic

2 T. soy sauce

1/8 tsp. sage

1/2 tsp. garlic salt

1/4 tsp. lemon herb seasoning

1 1/2 tsp. parsley flakes

In large mixing bowl, combine all ingredients. Form into patties 4 inches in diameter. Fry in small amount of ail in large skillet on medium heat. Yield: 8 patties. Calories per serving: 250; protein: 22 grams; fat: 10 grams; choles- terol: 0 milligrams.

GARBANZO BEAN SALAD

3 1/2 cups garbanzo beans (2

cans)

2 tomatoes, diced

1 green pepper, diced

1 cup walnuts, chopped

2 T. olive oil

2 T. lemon juice

1/4 tsp. basil

1/4 tsp. oregano

1/4 tsp. garlic powder

(scant)

Drain and rinse garbanzo beans. Place in salad bowl and mix with tomatoes, green pepper, and walnuts. In small bowl com -bine olive oil, lemon juice, basil, oregano, and garlic. Mix well and sprinkle over salad. Yield: 8 3/4 cup servings. Calories per serving: 235; protein: 7 grams; fat: 15 grams; cholesterol: 0 milligrams.

NUTTY PIE CRUST

1 cup whole-wheat flour

1 cup rolled oats

1 cup walnuts, finely

chopped

1/3 cup margarine

Mix all ingredients in a bowl. Do not roll, but press with fingers into 9-inch pie plate. Bake in 325 (degrees -F) oven until golden brown. Yield: one 8- or 9- inch pie shell.

APPLE CRUMBLE

1 cup rolled oats

1/2 cup walnuts, chopped

1/2 cup coconut

1/4 cup oil

1 T. water

8 or more dates Pinch of salt

4 cups apples, sliced

Combine rolled oats, walnuts, and coconut and set aside. Place in blender oil, water, dates, and salt. Blend and add to dry ingredients. Mix until crumbly. Place sliced apples in 8"x 8" baking dish. Sprinkle crumbly mixture over apples. Bake at 350 (DEGREES-F) until apples are soft (approximately 30 minutes). Yield: 4 to 6 servings. Calories per serving: 300; fat: 17 grams; cholesterol: 0 milligrams.

APRICOT BALLS

2 cups dried apricots,

chopped

2 cups oatmeal

1 cup coconut

1 cup water

1/4 tsp. salt (scant)

1 cup walnuts, finely

chopped

Put first three ingredients through food grinder or use food processor. Add water and salt. Form into small balls. Roll in chopped walnuts. Yield: 4 dozen balls. Calories per ball: 43; fat: 2 grams; cholesterol: 0 milligrams.

Nuts can be added to a wide variety of recipes. Use them to re- place some of the fat sources in en trees, salads, entree sauces or gravies, breads, muffins, and many desserts. Walnuts are also delicious plain.

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COPYRIGHT 2004 Gale Group