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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Vinegar, the son of wine."
-Italian Proverb

The refrigerator light goes on...

Never overcook your beans unless you are going to make southern beans.

Walnuts

There are two types of walnut - the English walnut and the black walnut. The English walnut was so named because the traders who imported them from their native Persia were mostly English (they are more accurately called Persian walnuts). The meat of English walnuts are lighter than the American Black walnut. There are dozens of varieties of both, but in general English walnuts have a softer flavor than their American cousins. The black walnut has a slightly stronger wild flavor.

Because of the high fat content walnuts don't keep well, so the fresher the better. They should have a sheen to them when purchased fresh. As they age the nut meat will take on a dusty, dull coat. Older nuts will be more fragile. Shelled nuts can be kept about 3 months in a cool place and up to a year in the freezer.

Walnuts are high in total fat, having about 18 grams per ounce, but the fats in many nuts and seeds have been shown to be good for you. Studies have been done with walnuts and they have been shown to be very powerful at reducing LDL (bad cholesterol).

4 ounces walnuts = 172 calories, 16g fat, 1g sat fat, 4g mono fat, 7g protein, 3g carbohydrates, <1mg sodium, 0mg cholesterol


 

Green Beans in Walnut Vinaigrette



Servings = 6 | Serving size =4 ounces green beans

Cooking Time = 30 Minutes

This recipe can be multiplied by 2.

This recipe keeps well but the beans will turn gray-green in the refrigerator.

2 Tbsp shallot
2 Tbsp fresh lemon juice
1/4 cup red wine vinegar
2 Tbsp extra virgin olive oil
1 ounce pure walnut extract
1/4 tsp salt
1 tsp granulated sugar
2 cup water
1 1/2 lbs fresh green beans

Combine the shallot, lemon juice, vinegar and walnut extract in a mixing bowl.

Slowly add the oil while whisking to blend completely.

Add the sugar 1/4 tsp. at a time to adjust for acidity to taste.

Chill completely in freezer whisking occasionally so the dressing doesn’t freeze.

Place the water in a medium stock pot and set a steamer basket inside the pot. Place the pot on the range over high heat. Steam the green beans until they turn bright green and are slightly tender. This will take 10 - 15 minutes. Toss the beans at about five minutes and again at ten minutes so they cook evenly.

Remove them from the heat and place in the cold vinaigrette immediately. Toss for about 2 minutes until coated well. Chill.

Serve as soon as chilled (this can be kept for days but the beans will slowly turn gray green and not look as fresh).

Nutrition Facts

Serving size = 4 ounces salad

Servings = 6

.

Amount Per Serving

Calories 96 Calories from Fat 41
  % Daily Value
Total Fat 5g 7%
    Saturated Fat 1g 3%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 105mg 4%
Total Carbohydrates 10g 3%
    Dietary Fiber 4g 15%
    Sugars 3g  
Protein 2g  
Vitamin A 16% Vitamin C 35%
Calcium 4% Iron 7%
Vitamin K 19 mcg Potassium 262 mg
Magnesium 30 mg