Rule 55.

WALNUTS.

A few years ago the FDA forbade to write about the health benefits walnuts have.  The FDA said that walnuts were ILLEGAL drugs!

I don’t know about you but when I think about illegal drugs I think about crack not about walnuts.

And why doesn't the FDA agree with me? Because walnuts have so many health benefits it can be a medication and apparently the FDA thinks pills are better for you than food.

Benefits: reduces blood pressure, encourages the production of good cholesterol, anti-oxidant, keeps the nervous system working smoothly and improves your memory, keeps the risks of the most common breast cancers away, reduces Asthma , Arthritis , Eczema, keeps your digestive system functioning right, prevents diabetes and more.

 Nutritional value: 1 ounce of walnut contains 2.5g of omega 3 fats, 4g of protein and 2g of fibre,. 11% of your daily vitamin b6 intake, 12% of your daily magnesium intake and 2% of your daily calcium intake.

It sounds too good to be true and that’s exactly why in Hebrew it’s called “The King of Nuts” because it is the KING!

Maple Walnuts Cookies:

Ingredients:

• 1/3 cup stevia
• 1 large egg
• 1/2 cup pure maple syrup
• 1 teaspoon vanilla extract
• 2 teaspoons baking powder
• 2 cups oat flour (make it yourself in the blender)
• 1 cup California walnuts, toasted and chopped
• 1/4 cup coconut oil

Directions:

• Preheat the oven to 350°F.
• Beat the coconut oil and the stevia until smooth. Mix in the egg. Mix in the maple syrup and vanilla extract. Stir in the baking powder, flour and walnuts.
• Place on parchment paper lined baking sheets 1 1/2 inches apart. Bake until light golden brown, about 15 minutes.

Flourless chocolate walnuts cookies:

Ingredients:

·          2 1/2 cups walnut halves

·         3/4 cups stevia sugar

·         1/2 cup plus 3 tablespoons unsweetened cocoa powder 

·         4 egg whites

·         1 tablespoon vanilla extract

Directions:

·         Heat oven to 350° and Line 2 large baking sheets with parchment paper.

·         Finely chop the walnuts. Put a separate large baking sheet and toast until fragrant, about 9 minutes. Let cool.

·         Mix stevia and cocoa in a bowl. Stir in walnuts. Add egg whites and vanilla; beat with a fork or electric mixer on medium until batter is just moistened. (Do not overbeat batter or it will stiffen.) Drop batter by the teaspoonful onto baking sheets in evenly spaced mounds. Bake cookies until tops are lightly cracked and glossy, about 15 minutes. Repeat with remaining batter.

Walnuts chicken crusted:

Ingredients:

·         2 slices whole wheat bread, dried

·         1/3 cup walnuts

·         2 tablespoons parmesan cheese, freshly grated

·         fresh ground black pepper

·         1 large egg white

·         4 (6 -8 ounce) boneless skinless chicken breast halves

·         1 tablespoon grape seed oil or 1 tablespoon canola oil

Directions:

·         Preheat oven to 425 degrees.

·         In a food processor, combine bread, walnuts, and Parmesan; season with pepper.

·         Process until fine bread crumbs form.

·         Transfer to a shallow bowl. Beat egg white.

·         Dip each breast into egg white, letting excess drip off, and then into crumb mixture.

·         In large non-stick ovenproof skillet, heat oil over medium heat.

·         Add chicken and cook until lightly browned, 1-3 minutes.

·         Carefully turn chicken over and put skillet in oven.

·         Bake until chicken is golden brown and cooked through, 8-12 minutes.

And that’s it for now. Don’t forget to check Facebook “Eat Cake & Not Get Fat” for articles and recipes.

Research and writing by Dana Gat ©2014