walnuts

If you are having a rough day, grab yourself a handful of nuts. A new study says that walnuts help reduce blood pressure during times of stress.

The study, which was funded by the Walnut Commission of Sacramento, followed 22 adults who had above average levels of LDL (bad cholesterol). Researchers were looking to see what effect, if any, walnuts have on the body during a time of stress. In separate six-week periods, participants followed three different diets: the "average" American diet, free of nuts and mirroring what the typical American usually eats. The second diet included roughly nine walnuts and a tablespoon of walnut oil. And the third diet included the walnuts and walnut oil with the addition of flaxseed oil. Caloriewise, all diets were the same.

Researchers measured stress levels in participants by making them give a speech and also having one foot immersed in cold water. The walnut diet — minus the flaxseed — proved to be the most beneficial in helping with stress. The walnut-rich diet also lowered the participants' resting blood pressure. Here's to the walnut!

It's been a cool Summer in Northern California, which means many of the season's heralded vegetables are arriving later than usual. Yet I don't mind the delayed gratification, especially if it means I can still enjoy such pleasures as a perfect English pea in August. Tonight, I'm going to try the vegetable in a newfound way: as part of a freshly ground pesto with walnuts, capers, and parsley.

Although this meatless, dairy-free recipe calls for ultra healthy whole wheat linguine, feel free to change it up as you like, by using regular pasta, adding garlic, or subbing another nut for the walnuts. Experience a different Summer meal when you keep reading.

If you're tired of the same old boring salads, turn to seasonal fruit to jazz up those greens. In Winter, I love tossing in segmented oranges, in Spring, I'll throw in strawberries, and now? Well, Summer's beautiful blackberries make an excellent addition to a bed of mixed lettuces. Thanks to sugared walnuts and tangy feta, this recipe has tons of texture. It's crunchy, creamy, tart, and juicy. To make the salad more substantial and a standalone supper, I incorporated pieces of crisped prosciutto. Serve with a chunk of bread and a glass of sparkling Rose and you've got the perfect easy and delicious August meal. Want the recipe I used? Keep reading.

I love beets and I love walnuts, but the healthy nuts don't seem to need much of a hard sell. Beets, on the other hand, are shunned by many, and unrightfully so in my opinion. This recipe by former Google chef Charlie Ayers is a great way to work beets into a meal for folks that have no love for the red tuber. At a recent event celebrating the health benefits of the California walnut, I overheard many guests exclaim that they never liked beets until eating this very dish. When I say "Try it, you'll like it," I really mean it.

This flatbread recipe is like a Mediterranean pizza with no tomato sauce. Serving the arugula on top of the cooked dough layered with beets and cheese is another creative way to work greens onto your plate. The dish feels fancy.

To check out the recipe, keep on reading.

My mother is not much of a foodie. If she had her way, she would eat peanut butter and jelly sandwiches every day for lunch followed by pasta with chicken and artichoke hearts for dinner. However, since her daughter is a food journalist, she humors me. When I asked her what her ideal dessert (with strawberries) was, she replied, "I would love a strawberry and chocolate tart." Thus, I had to make her a strawberry and chocolate tart. I'm happy I did because everyone at our Mother's Day celebration loved this dessert! It's a simple tart with a walnut crust, chocolate ganache filling, and fresh strawberry topping. Be sure to allow plenty of time for the ganache to set; I didn't, and the tart ended up being a little soupy. The rich flavor was spot-on, though! This recipe is versatile; you can basically top the ganache with whatever fruit you want. Learn the easy and scrumptious method now.

Chefs love Belgian endive. This tender leafy green is tangy and flavorful and needs just a simple dressing to shine. I attended a cooking demo hosted by the California Walnut Board and sampled this simple salad after watching Chef Ken Frank of La Toque create it.

If Belgian endive is not available, you can use hearts of romaine instead. The dressing is amazing and if you're looking to start making your own salad dressing, check out the recipe when you read more

I am nutty for walnuts. I add them to my morning oatmeal and sprinkle them over my salad in the evening. The thing is though, I like them roasted. Roasting walnuts can damage the healthy fats found in the nut, like omega-3 fatty acids. In general, it's a good idea to avoid commercially roasted nuts since they are cooked at high temperatures, potentially damaging the antioxidants found in most nuts.

This doesn't mean we have to forgo roasted nuts, but you should do it yourself at a low temperature. Set your oven to 165 degrees and roast your walnuts on the middle rack for 15 to 20 minutes. For added flavor, World's Healthiest Foods suggests dousing the nuts with Bragg's Liquid Amino Acids before toasting.

When making a salad that is to be the main course of a meal, I like to take the time to ensure that the salad is really special. The more fresh flavors and interesting textures it has, the more satisfying the salad will be. This recipe guarantees a hearty and memorable dinner salad. It combines sweet and crunchy candied walnuts with crisp fennel, juicy tangerine segments, and salty olives. A bright apple cider vinaigrette coats the greens and veggies. If you enjoy cheese in salads, toss in some crumbled goat cheese. Learn how to assemble this simple but stunning salad after the break.

Although I'm a fan of interesting vinegars and exotic sauces, it can be pricey to purchase a bottle of something you may only use once. That's why it's nice to look toward the juice aisle. Juice is an incredibly affordable flavoring agent — and you can drink it after you cook with it. In this recipe, cranberry pomegranate juice is used to season savory chicken thighs. It's an effortless dish that's also elegant enough to serve friends without breaking the bank. Check out the technique and read more