Get your mind out of the gutter people! I'm talking about testic- Wait. No. No, I'm not. We're talking about walnuts and pistachios, and their best nutritional qualities.
WALNUT
These little buggers are packed full of protein, good polyunsaturated fats, essential amino acids, and a wallop of Vitamins B & E. If you have the choice, go for English walnuts - they contain 4 times the amount of omega 3 fatty acids found in black walnuts. You can also rub it on your wood furniture or floors to get rid of scratches. Is there anything this diva can't do?
In 2003 the FDA released a statement that said, " Scientific evidence suggests but does not prove that eating 1.5 ounces (42.5 g) per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease." Which for the FDA is practically a handstand cheerleading routine that ends with a giant banner saying "EAT PISTACHIOS." Studies have also shown that pistachios can increase HDL (good) cholesterol without effecting LDL (bad) cholesterol. Also I might be biased because I love these tasty green dudes. Don't be afraid to try them unsalted! And the best part - two large handfuls are just 160 calories - and they're great for RNY-ers since the shells force you to slow down and focus on each individual nut.
NUTTY PROFESSOR PESTO
This recipe replaces most of the oil with chicken stock, so it won't keep quite as well as the real stuff.
2 cups - packed Fresh Basil leaves
3 cloves - Fresh garlic, peeled
1/4 cup - unsalted pistachios, shelled
1/4 cup - walnuts, chopped
kosher salt
black pepper
1/2 cup - Parmesan, reduced fat if you can find it.
1/2 cup - Chicken Stock
1 tbsp - extra virgin olive oil
Combine the basil, garlic, pistachios, and walnuts in a food processor. Pulse until coarsely chopped. Add chicken stock & olive oil, and pulse until incorporated and mixture is mostly smooth. season to taste with salt and pepper. Transfer to a bowl, and mix in the parmesan.
It's great as a topping on fish, shrimp or chicken. You can put a dollop in any soup or broth for a burst of fresh flavor. Non-RNYers in your family will still love to spread in on bread or pasta, and they won't even notice the missing oil.
And as always - take this recipe and make it your own. If you like garlic, add more. Like something spicy, try red pepper flakes. A squeeze of lemon is a welcome addition when I make this for my husband, but it might make your pesto a tiny bit less green.
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