Recent studies have shown that the essential nutrient omega-3 have improves cardiovascular and brain health. While seafood often is a good source of these essential fatty acids, excellent sources of omega-3s also include walnuts, canola oil and flaxseeds. So if you’re looking to add omega-3s to your diet — especially if you’re a vegetarian or vegan or simply don’t like fish — try out this yummy walnut hummus recipe.
Toasted Walnut Hummus
Recipe courtesy of the California Walnut Commission
½ cup walnut halves or pieces
3 tablespoons walnut or olive oil
1 garlic clove, quartered
1 can (14 oz.) chickpeas (garbanzo beans), drained and rinsed
½ teaspoon grated orange rind
¼ cup orange juice
1 teaspoon salt
¼ teaspoon black pepper
1. Toast walnuts in 350ºF oven for 8 minutes, until lightly browned. Let cool to room temperature.
2. In food possessor or blender, purée toasted walnuts with oil and garlic until smooth.
3. Add chickpeas, orange rind and juice. Season with salt and pepper. Blend to smooth consistency. Adjust seasoning if necessary.
4. Serve hummus in small serving bowls alongside toasted pita triangles and raw vegetables such as celery and carrot sticks, sweet pepper slices and zucchini.
Use leftover hummus as a sandwich spread or with tabbouleh and grilled or roasted vegetables for a complete vegetarian meal.
Nutrition Score per serving: 141 calories, 64% fat (10 g, 0.9 g saturated), 27% carbohydrate (11 g), 9% protein (3 g), 22 mg calcium, 0.8 mg iron, 342 mg sodium.
To find other recipes rich in omega-3s and for more information about this nutrient, take a look at “Omega-3s: The Skinny on Fatty Acids” in the March/April 2010 issue of VIVmag!
Photo Credit: Pornchai Mittongtare