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February 3, 2010

Smart Super Bowl Snacking

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healthy walnut recipes

Photo Credit: California Walnut Board

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Walnut, Black Olive, and Sun-Dried Tomato Spread
Spice up your vegetable platter with Mediterranean flavor while taking care of your heart. Health professionals suggest a Mediterranean diet supplemented by olive oil, fruit, vegetables, and nuts, especially walnuts, can be smart for your cardiovascular system. Serve this savory spread with fresh veggies, whole wheat crackers, or pita bread. The amount of oil you will need to puree the mixture to a spreadable consistency will depend upon how much oil is in the olives and the tomatoes.

1 cup oil-cured black olives, pitted
1 cup walnuts, coarsely chopped
3/4 cup jarred sun-dried tomatoes, in oil, coarsely chopped
2 teaspoons tomato oil from jar
1 teaspoon fresh thyme leaves
1/4 to 1/2 cup extra-virgin olive oil

Coarsely chop olives and place in a blender or food processor with walnuts, tomato, tomato oil, and fresh thyme. Blend or process until mixture is well mixed. Slowly add olive oil, pureeing or processing until mixture reaches desired consistency for spreading.

Makes about 3 cups — 2 tablespoons/serving, 24 servings

ORIGINAL SMART RECIPE
Pesto Cheese Dip with Sun-Dried Tomatoes Walnut, Black Olive, and Sun-Dried Tomato Spread
Calories 140 80
Total Fat 12g 8g
Saturated Fat 5g 1g
Cholesterol 55mg 0mg
Sodium 260mg 160mg
Total Carbohydrate 3g 2g
Dietary Fiber 0g <1g
Protein 1g 7g


*Source for original: Joy of Cooking: 75th Anniversary edition, copyright 2006


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