GOWRI MANICKAVASAGAM
FOOD is the fuel that runs our bodies. But it’s good food that powers us, charges us for the long run. So this month, we march on, celebrating the ‘Power of 3’ of a magical food essential – something that our bodies can’t make on their own but is critical for various body processes and known to reduce inflammation. We are talking about the omega-3 ALA, known to elevate overall wellness. For a dose of amazing omegas, add salmon, walnuts, olive oil, avocados, etc., to your weekly menu plans. As the only tree nut significantly high in plant-based omega-3 ALA (2.5g/28g), the best way to get more ALA into your diet is to start with walnuts. Just a handful of omega-3 rich walnuts a day may boost your overall health.
So, pledge for a smart eating regimen and power up your meals with these recipes packed with the goodness of omega-3.
Matcha Avocado Walnut Smoothie
Ingredients
1 cup low-fat milk (or substitute non-dairy milk of choice)
2 tablespoons California Walnuts
1 tablespoon honey
1 tablespoon lime juice
1 teaspoon matcha powder
12 fresh mint leaves
2 ice cubes
1 frozen banana
1/4 avocado
Preparations
- Place all ingredients in a high-speed blender and blend until smooth.
Salmon with Asian Walnut Slaw
Ingredients
Marinade
3 tablespoons sweet chili sauce
3 tablespoons thick teriyaki sauce
1 1/2 tablespoons rice vinegar
4 salmon fillets
Slaw
1 cup shredded or thinly sliced purple cabbage
1 cup coarsely shredded carrots
2 medium green onions, sliced
3/4 cup coarsely chopped and toasted California walnuts, divided
Fresh cilantro leaves, torn
Preparations
Marinade
1. In a shallow dish, stir together chili sauce, teriyaki sauce, and vinegar. (Set aside 2 tablespoons.)
2. Place salmon in the dish skin side up and let marinate for 30 minutes.
Slaw
1. Toss together cabbage, carrots, green onions, and half the walnuts with reserved marinade and refrigerate.
Salmon
1. Over medium to high heat, grill salmon for 3 to 5 minutes on each side until cooked to your liking. Transfer to a platter and top with a cabbage mixture. Sprinkle with remaining walnuts and cilantro leaves.
Kale, Butternut Squash & Walnut Galette
Ingredients
For the dough
1 1/4 cups all-purpose flour plus extra for rolling
1/2 teaspoon salt
1/2 cup unsalted butter very-cold, cut into 1/2 inch cubes
3-4 tablespoons ice water
1/4 cup chopped California walnuts
For the filling
2 tablespoons olive oil, divided
2 shallots, sliced
2 cloves garlic, chopped
2 cups chopped kale, loosely packed and thick ribs removed
1 tablespoon balsamic vinegar
1/2 teaspoon salt, divided
1 1/2 cups butternut squash
1/4 teaspoon freshly cracked black pepper
For the galette
1 tablespoon Dijon mustard
1/2 cup shredded Gruyere cheese
1 egg, lightly beaten
1/4 cup chopped California walnuts
Preparations
1 Add flour and salt to a food processor and pulse to mix. Add butter and pulse until the largest pieces of butter are about the size of large peas. Add ice water one tablespoon at a time, pulsing lightly after each addition until the dough just barely begins to hold together.
2. Carefully transfer to a clean, dry surface. Gather the mixture into a mound, add walnuts, and knead just enough to incorporate walnuts. Form into a disc, then wrap and refrigerate for at least one hour.
3. Add 1 tablespoon oil to a large skillet over medium heat. Add shallots and cook for 2 to 3 minutes or until softened, stirring occasionally. Add garlic and cook for 1 minute more. Add kale and balsamic vinegar and cook for 1 minute more. Season with 1/4 teaspoon salt and transfer mixture to a bowl to cool.
4. Add remaining oil to the skillet. Add butternut squash and cook over medium heat for 8 to 10 minutes or until squash is barely tender, stirring occasionally. Season with remaining salt and pepper and remove from heat. Transfer to a bowl and cool completely. Discard any excess liquid in the bowl.
5. preheat the oven to 220°C and line a baking sheet with parchment paper. Remove dough from the refrigerator and roll out on a lightly floured surface into a 12-inch circle. Transfer to the baking sheet.
6. Spread a thin layer of mustard over the dough, leaving about 1 1/2-inches empty around the edge. Sprinkle with cheese, then top with vegetables and walnuts. Bring up the edges of the dough and fold over to partially enclose filling, pinching gently to seal. Bake for 25 to 30 minutes or until crust is golden brown. Let cool slightly before cutting into wedges.
