Food

Let's Cook With Walnuts

Walnuts

The glycaemic index is a measurement of how fast your body absorbs certain carbohydrates. Faster absorption raises blood glucose levels more rapidly – mean a higher glycaemic index – which can be harmful for diabetics. If you have diabetes and the condition of high blood sugar, you may want to make a fistful of walnuts one of your snacks. Compared to other nuts, walnuts have higher amounts of amino linolenic acid, which may help protect against plaque formation in arteries. Walnuts are a great source of an amino acid called L-arginine that helps relax blood vessels and control blood pressure. Dr. Chintamani V. Pant, Orthodontist and Oral Implantologist at Waterlase Dentistry, Mumbai says, “A good walnut has a heavy feel. It is an excellent source of boron, manganese and copper, which is very good in keeping the bones and teeth healthy and strong. As incredible as it may sound, you can increase your omega 3 levels with just four walnuts a day. A little of this bone healthy but acidifying food goes a long way.”

 

1. APPLE, WALNUT & GORGONZOLA SALAD

 

 

Serves 4

INGREDIENTS FOR THE SALAD :

 

  • 3 medium red apples, sliced
  • 1⁄3 rd cup broken walnuts
  • 200 gms mixed green salad leaves
  • 100 gms gorgonzola cheese
  • 2 tbsp dried cranberries

 

INGREDIENTS FOR THE VINAIGRETTE DRESSING :

 

  • 1 tbsp balsamic vinegar
  • 1 tbsp pomegranate juice
  • A pinch of Dijon mustard
  • 2 basil leaves, chopped
  • 2 tbsp extra virgin olive oil
  • salt to taste
  • black pepper to taste

 

Place the olive oil, Dijon mustard, balsamic vinegar, salt, black pepper powder, pomegranate juice and basil leaves in a bowl. Whisk together till well blended. Place the mixed green salad leaves, in a large bowl. Break them up into smaller pieces, using your fingers. Add to it the broken walnuts, dried cranberries, red apples, and gorgonzola cheese pieces. Pour in the vinaigrette dressing. Toss it up well.

 

Serve immediately or refrigerate and serve cold.

 

 

2. WALNUT AND CORIANDER CHUTNEY

 

 

 

SERVES 8

INGREDIENTS :

 

  • 1 cup walnut, broken
  • 1 cup coriander leaves
  • 2 tbsp mint leaves
  • salt to taste

 

INGREDIENTS FOR TEMPERING :

 

  • 2 red chillies
  • 1 tbsp Oil
  • 20–22 Curry Leaves
  • ½ tsp cumin seeds
  • 1 pinch of ssafoetida
  • 1 tsp mustard seeds
  • 1½ tbsp. ginger, grated
  • 1 tsp coriander powder

 

Heat oil in a pan. When hot, add in the asafoetida, mustard seeds and cumin seeds. When they begin to sputter, add in the red chillies, ginger, coriander powder and curry leaves. Take it off the flame and add it to the blender along with walnuts, mint leaves, coriander leaves and salt to taste. Pout in a little water. Blend well to make a smooth paste. Transfer into a serving bowl. Serve it with carrot and radish fingers, slices of tomatoes, cucumber and boiled beetroot.

 

 

3. PASTA IN PARSLEY PESTO

 

 

 

Serves 4

INGREDIENTS:

 

  • 200 gms pasta, boiled
  • ¾ cup walnuts, broken
  • 1 cup parsley
  • 1 clove garlic, chopped
  • ¼ cup olive oil
  • salt to taste
  • 60 gms parmesan cheese, grated
  • 6 pickled gherkins
  • 2 green chillies, chopped
  • 1 tbsp olive oil

 

Place the walnuts, parsley, salt, garlic, green chillies, gherkins and parmesan cheese in a blender. Slowly pour in the olive oil and blend till a smooth sauce like consistency is made. Heat oil in a pan. When hot add in the parsley pesto mixture with a little water. Bring it to a boil and add in the pasta. Sauté till it’s well blended. Serve hot.

 

 

 

4. CARROT WALNUT AND YOGHURT SOUP

 

 

Serves 4

INGREDIENTS:

 

  • 1 tbsp olive oil
  • 3–4 large carrots, peeled & chopped
  • 1 medium onion, chopped
  • 150 ml Milk
  • 2 tbsp fresh basil, chopped
  • ½ tsp cinnamon powder
  • 300 ml vegetable stock
  • 150 ml yoghurt
  • Salt to taste
  • Black pepper to taste
  • ½ cup walnuts, ground

 

Heat oil in a pan. When hot, add in the onion. Sauté for a minute, then add in the carrot. Stir fry for 7-10 minutes till the carrot is tender. Add in the basil leaves, cinnamon powder milk and half of the vegetable stock along with salt and black pepper powder to taste. Bring it to a boil, then simmer and cook for 7-10 minutes. Take it off the flame and let it cool completely. Place this soup in a blender along with yogurt and walnuts. Blend well. Pour in the remaining vegetable stock, adjust seasoning and blend once again. Pour it out into individual soup bowls. Refrigerate for 1-2 hours. Serve cold.

 

 

 

 

Ms. Gitanjali Gurbaxani, Author and food consultant.

gitanjaligurbaxani@gmail.com

www.gitanjaligurbaxani.com

 

 

Administrator

Diabetic Living is the only lifestyle magazine that demonstrates how to live fully each and every day while managing diabetes.