Garlic Walnut Dip

3 slices whole-wheat toast
1/4 cup walnuts
4 cloves garlic, chopped
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
3/4 cup water
2 tablespoons fresh parsley leaves
salt and pepper to taste

1. Place the toast in a food processor and process into fine crumbs.

2. With the motor running, add the walnuts and garlic and process until they are ground fine.

3. Add the remaining ingredients with the motor running and process until smooth, adding more water if the mixture seems too thick.

4. Scrape the mixture into a bowl, and season to taste with salt and pepper.

Serves 8

Nutrients Per Serving: Calories: 64.1, Protein: 1.7 grams, Fat: 3.8 grams, Saturated Fat: 0.5 grams, Monounsat Fat: 1.8 grams, Polyunsat Fat: 1.2 grams, Carbohydrate: 6.9 grams, Fiber: 1.0 grams, Cholesterol: 0.0 mg, Vitamin A: 68.9 IU, Vitamin E: 0.4 mg/IU, Vitamin C: 4.0 mg, Calcium: 15.7 mg, Magnesium: 15.8 mg

Recipe from www.DrWeil.com            Copyright 2006 Weil Lifestyle, LLC

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Fish Tacos

Ingredients:

-1/2 teaspoon each cumin, coriander, chile powder
-one small yellow onion, diced
-One pound Wild Alaskan Halibut (or other fish of choice)
-two crushed cloves garlic
-one-two seeded and diced jalepeno peppers- depending on taste. (careful about not touching eyes after touching, some people wear gloves..)
-1 and 1/2 cup diced tomatoes
-sea salt to taste
-juice of one-two limes
-1/2 bunch cilantro

-Corn tortillas (or flour if that is your preference)
-Thinly shredded cabbage of choice. I like a combination of green and purple.
-Avacado slices or guacamole..

Directions:

The filling:
Heat oil over med heat in heavy bottom skillet. I like cast iron. Saute onion until translucent (about 5-7 minutes). Add spices (cumin, coriander and chile powder to sautéing onions). Add all other ingredients in order of appearance. I like to add the cilantro closer to the end when the fish is almost done to keep it nice and bright and green and flavorful. You don’t even need to chop the fish because once it cooks it breaks up really easy into little pieces with your spatula.
When the fish is cooked and broken up the taco filling is done.

I heat up the tortillas over the burner flame..Others briefly microwave them or even throw them on the toaster rack for a minute to heat up.

Garnish with cabbage. Because the fish is cooked in a salsa type sauce you don’t even really need to add salsa if you don’t want.

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Scrambled Tofu

(For one lb. Tub of soft tofu…)
Ingredients:
-Tofu
-Finely diced onion
-Finely diced garlic
-Turmeric powder
-Sea salt
-Pepper to taste
-Chili powder (for southwestern style)
-Cilantro or parsley

Drain and press excess moisture out of tofu. Crumble and set aside.
Sauté onion until tender and translucent.
Add garlic and sauté another few minutes.
Add turmeric and coat onion and garlic.
Add tofu, salt, pepper and chili powder if using.
Cook for 10-15 minutes
Add chopped cilantro or parsley.

The tofu scramble is great as a breakfast burrito filling or on toast or by itself. We also had soy chorizo crumbled and skillet sauteed at that same breakfast.

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Lentil Walnut Spread

1 cup lentils
1/2 cup walnuts, chopped
2 teaspoons Dijon mustard
1 tablespoon red wine vinegar
salt and black or red pepper to taste

1. Wash the lentils, cover with cold water, bring to a boil, and cook until soft, about 1 hour.

2. Drain the lentils and combine with the remaining ingredients in a food processor. Blend until smooth, adding water as necessary to achieve a spreadable consistency.

3. Correct seasoning.

Serves 8

Nutrients Per Serving: Calories 130, fat 4.7 g (31% of calories from fat), saturated fat less that 1 g, protein 8.7 g, carbohydrate 15 g, cholesterol 0 mg, fiber 7.5 g.  Nutritional benefits: Good carbohydrate; omega-3 fatty acids from walnuts; micronutrients

From the book Eating Well for Optimum Health by Andrew Weil, M.D.
Copyright: © 2000 by Andrew Weil, M.D.
Published in arrangement with Alfred A. Knopf, a division of Random House, Inc.

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Pasta with Winter Squash & Walnuts

1 pound winter squash, such as buttercup, kabocha, or banana, peeled seeded and cubed
1 pound dried pasta, such as bowties or shells
1 tablespoon extra-virgin olive oil
2 cloves garlic, minced
3 tablespoons fresh parsley, minced
salt and black or red pepper to taste
2 tablespoons walnuts, chopped
1/4 cup Parmesan cheese, grated

1. Place the squash in a saucepan with a little water, cover, and steam until it is soft. Drain and mash the squash.

2. Cook the pasta until it is al dente.

3. While the pasta is cooking, heat the olive oil in a skillet, add the garlic, and sauté for 30 seconds. Add the mashed squash, the parsley, and salt and pepper to taste.

4. Toss the drained pasta with the squash mixture and serve topped with the chopped walnuts and grated Parmesan cheese.

Serves 6

Nutrients Per Serving: Calories 361, fat 6 g, (15% of calories from fat), saturated fat 1.2 g, protein 13 g, carbohydrate 64 g, cholesterol 3 mg, fiber 3 g.  Nutritional benefits: Good carbohydrate; omega-3 fatty acids from walnuts; micronutrients from winter squash, garlic and parsley

From the book Eating Well for Optimum Health by Andrew Weil, M.D.
Copyright: © 2000 by Andrew Weil, M.D.
Published in arrangement with Alfred A. Knopf, a division of Random House, Inc.

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Eggplant-Walnut Paté

1 large eggplant
1 cup walnut pieces
2 teaspoons fresh ginger root, peeled, grated and finely chopped
2 cloves garlic, mashed
1 tablespoon extra-virgin olive oil
1/8 teaspoon ground allspice
salt and hot pepper sauce to taste

1. Preheat oven to 450°F. Pierce the eggplant with a fork in several places and bake until very soft, about 45 minutes.

2. While the eggplant is baking, grind the walnuts in a food processor until very fine, and set aside.

3. Remove the eggplant from oven, slash to let steam escape, drain off any liquid, and scrape the pulp into a food processor with the ginger root, garlic and olive oil. Process until smooth.

4. Add the ground walnuts and allspice, and process until smooth.

5. Season to taste with the salt, and hot pepper sauce. Spoon into a small loaf dish and chill several hours or until firm.

Serves 8

Nutrients Per Serving:  Calories: 98.0, Protein: 2.2 grams, Fat: 8.0 grams, Saturated Fat: 0.8 grams, Monounsat Fat: 2.7 grams, Polyunsat Fat: 4.1 grams, Carbohydrate: 6.2 grams, Fiber: 2.2 grams, Cholesterol: 0.0 mg, Vitamin A: 69.9 IU

Recipe from www.DrWeil.com            Copyright 2006 Weil Lifestyle, LLC

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Carrot Cake

2 cups firmly packed finely grated carrots
Juice of 1 large orange
2 teaspoons vanilla extract
1/4 cup light olive oil
1 cup honey, liquefied in microwave (30 sec.)
1/2 cup crushed or chopped pineapple, drained
1 cup unbleached white flour
1 1/2 cups whole-wheat pastry flour
2 teaspoons baking soda
1 teaspoon cinnamon
1/2 teaspoon ground allspice
3/4 cup walnuts, chopped

1. Preheat oven to 350°F.

2. In a mixing bowl, stir together the carrots, orange juice, vanilla, olive oil, honey, and pineapple until well blended.

3. In another bowl, stir together the flours, baking soda, and spices. Mix in the walnuts.

4. Blend the dry ingredients into the carrot mixture, stirring until just mixed.

5. Pour the batter into a nonstick 8-inch-square baking pan and bake for 45-60 minutes until a knife inserted in the center comes out clean. Remove from oven, let cool slightly, and remove from pan.

Option: Line a muffin pan with paper liners. Fill muffin cups with batter. Bake for 30-35 minutes.

Servings: 9 slices or 12 muffins

Nutrients Per Serving: Calories: 333.6, Protein: 5.3 grams, Fat: 9.3 grams, Saturated Fat: 1.2 grams, Monounsat Fat: 5.1 grams, Polyunsat Fat: 2.5 grams, Carbohydrate: 61.6 grams, Fiber: 4.0 grams, Cholesterol: 0.0 mg, Vitamin A: 6,902.6 IU, Vitamin E: 1.3 mg/IU, Vitamin C: 8.4 mg, Calcium: 25.0 mg, Magnesium: 46.1 mg

Recipe from www.DrWeil.com            Copyright 2006 Weil Lifestyle, LLC

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Walnut Cookies

3/4 cup whole-wheat pastry flour
3/4 cup unbleached white flour
1 teaspoon baking powder
1/8 teaspoon salt (optional)
1/2 cup walnuts, chopped
4 ounces silken tofu
1/2 cup light olive oil
1/2 cup light brown sugar, packed
1/4 cup maple syrup
1 tablespoon vanilla extract

1. Preheat oven to 350° F

2. In a bowl, sift together the flours, baking powder, and salt (if desired). Mix in the walnuts.

3. In another bowl, mash the tofu and combine with the olive oil, brown sugar, maple syrup and vanilla extract.

4. Using a rubber spatula, fold the wet ingredients into the dry ones. Drop the batter by rounded teaspoonfuls onto ungreased baking sheets and bake the cookies for 10-12 minutes until the edges just begin to brown.

Servings: 48

Nutrients Per Serving: Calories 50, fat 3 g (55% of calories from fat), saturated fat 0.5 g, protein 1 g, carbohydrate 5 g, cholesterol 0 mg, sodium 14 mg, fiber 0.5g.  Nutritional benefits: Omega-3 fatty acids in walnuts; little saturated fat

From the book Eating Well for Optimum Health by Andrew Weil, M.D.
Copyright: © 2000 by Andrew Weil, M.D.
Published in arrangement with Alfred A. Knopf, a division of Random House, Inc.

 

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