Bushels of flavor

Walnuts tasty treat, good for health

By By Bev Bennett TRIBUNE MEDIA SERVICES

LITTLE ROCK — If you follow health reports, you know that nuts are an excellent addition to your diet. However, nutrition experts aren't suggesting you eat handfuls of salted, oil-roasted nuts washed down by a couple of beers or martinis.

The best benefits come from consuming modest amounts of unsalted nuts as snacks or recipe ingredients.

As many nuts as you can fit into the palm of your hand, about 14 to 24 whole nuts, depending on the variety, make a serving. Remember that an ounce of nuts has about 150 to 200 calories and 14 to 18 grams of fat, so don't overdo it.

Walnuts have an especially promising profile. The nut, rich in an essential omega-3 fatty acid, may help keep your bones strong, according to researchfrom Pennsylvania State University. Eating foods with high levels of omega-3 fatty acids may also help prevent inflammation and heart disease.

But perhaps one of the walnut's greatest virtues is the buttery flavor and wonderful texture it gives to dishes. Adding interest to late summer salads for two is easy if you go a little nutty.

Cannellini Bean and Walnut Salad 1 (15-ounce) can cannellini beans, rinsed and well drained 1 tablespoon capers 1 scallion, trimmed and finely chopped 1 tablespoon white wine vinegar 1 tablespoon olive oil 1/8 teaspoon salt or to taste 1/8 teaspoon pepper or to taste 14 walnut halves

Combine beans, capers and scallion in a medium-size servingbowl. Stir together vinegar, oil, salt and pepper in a cup. Pour over bean mixture. Stir gently but well. Set aside for 5 minutes for flavors to blend.

Meanwhile, place walnuts in small heavy-bottomed pot. Heat over medium-high heat for 1 to 3 minutes, shaking pot constantly, until walnuts become aromatic and lightly browned. When done, remove from pot immediately.

Coarsely chop walnuts and sprinkle over salad just before serving.

Makes 2 servings.

Note: If desired, sprinkle 2 tablespoons crumbled feta cheese on bean salad. Omit salt.

Potato, Sugar Snap Pea and Walnut Salad Salt 2 small Yukon Gold potatoes, unpeeled 2 1/2 tablespoons olive oil, divided2 cups snow peas 14 walnut halves, coarsely chopped 1 scallion, trimmed and chopped 2 teaspoons white wine vinegar Pepper to taste

Bring a small pot of salted water to the boil. Add potatoes and cook over high heat for 20 minutes or until tender. Drain well and set aside. Peel and dice. Place in a salad bowl.

While potatoes are cooking,heat 1 tablespoon oil in large skillet. Add snow peas and cook over medium-high heat for 5 minutes, shaking skillet occasionally. Add walnuts and cook for 30 seconds or until nuts are fragrant.

Add peas and nuts to potatoes. Set aside until lukewarm. Add scallion, remaining 1 1/2 tablespoons oil, vinegar and pepper. Taste and season with salt as desired.

Three Rivers, Pages 52 on 09/04/2008