Nuts add crunch, taste and nutrition to your diet

Look no further than nuts.

According to the nut producers, nuts, and specifically walnuts and almonds, offer good fat, fibre and other nutrients.

Walnuts (www.walnuts.org)

A one-ounce serving of walnuts provides 18 grams of total fat of which 13 grams are polyunsaturated fatty acids, or good fats, four grams of carbohydrates and two grams fibre.

Almonds (almondboard.com)

Scientific studies suggests eating 1.5 ounces per day of most nuts, including as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. Almonds are an excellent source of vitamin E, magnesium, manganese and a good source of fibre, copper, phosphorous, and riboflavin. A one-ounce serving (about 23 almonds) has 13 grams of good unsaturated fats, one gram of saturated fat and is always cholesterol free.

And when compared ounce for ounce, almonds are the tree nut highest in protein, fibre, calcium, vitamin E, riboflavin and niacin.

Eight treasure vegetable delight

1/2 cup dried beancurd stick

1 tbsp vegetable or canola oil

2 cloves garlic, minced

1 small piece ginger minced

1/4 cup carrots, sliced

1/2 cup lotus root, peeled and sliced

1 1/2 cups bok choy, sliced in half

1/2 cup walnut halves, toasted

1/2 cup fresh shitake mushrooms, sliced

1/2 cup king mushrooms, sliced

1/2 cup fresh water chestnuts, peeled and sliced

1/4 cup fresh gingko nuts

2 tbsp oyster sauce

1 tbsp cooking wine or dry sherry

1 tbsp tamarind paste

1 tbsp water

Dash of sesame oil

Toasting walnuts: In large, dry skillet over medium-high heat, cook walnuts until lightly toasted, about one to two minutes.

In a large bowl, soak the dried beancurd stick in hot water for 15 to 20 minutes or until softened. Drain and cut into 1 1/2-inch pieces.

Heat a large, heavy-bottomed pan or wok on high heat. Add the oil, garlic and ginger; stir and add the carrots and lotus root. Stir for 30 seconds, reduce heat to medium high and add the remaining ingredients. Stir constantly until all ingredients are cooked, about 5 minutes.

Tip: Serve with rice or noodles. For a spicy alternative, add chili sauce to the cooking sauce or fresh chilies to the oil at the beginning.

~ Recipe courtesy of walnutinfo.com

California walnut sticky buns

A fresh take on the ultimate comfort food, these gooey, mouth-watering sticky buns are delicious and easy to make.

1 cup butter

1 1/2 cups granulated sugar

2 cups walnuts, toasted and chopped

1 tbsp cinnamon

2 tsp orange zest

1 1/2 lb pizza dough

In small saucepan, melt 3/4 cup butter with 3/4 cup sugar over medium heat.

Pour into greased 13x9-inch baking dish. Sprinkle with 1/2 cup of the walnuts; set aside.

Stir together remaining butter, sugar, walnuts, cinnamon and orange zest.

Roll dough out on a lightly floured surface to make 18x12-inch rectangle. Sprinkle with walnut mixture.

Starting at long side, tightly roll up, pinching seam to seal.

With serrated knife, cut into 15 pieces; place cut side down in prepared dish. Cover and let rise 15 minutes.

Bake in the centre of a 375 F oven for 25 minutes or until golden and tops sound hollow when tapped.

Let stand five minutes before serving and invert onto platter to serve.

Variation: Cranberry sticky buns

Add 1/2 cup dried cranberries to the walnut mixture. Arrange buns into the shape of a tree for a fun festive holiday brunch.

~ Recipe courtesy of www.walnutinfo.com