Staying happy & healthy starts in the gut

Maintaining a healthy gut has several benefits including enhanced immune function, improved absorption of nutrients, prevention of disease, brain health and more.

We want an abundance of diverse, healthy bacteria and although we are just beginning to study and understand the complexity of the microbiome, experts agree that diet plays a key role in optimizing gut health.

Below are some basic guidelines for feeding your gut the right fuel:

• Consume prebiotics on a daily basis. These are nondigestible carbohydrate compounds found in foods that promote the growth of good bacteria in the gut and provide a variety of health benefits. Good sources of prebiotics include bananas and onions. Some foods are still being researched for their potential to be a prebiotic and one of those foods is walnuts.
• Consume more foods with probiotics. Probiotics are live bacteria that are introduced to the gut and have beneficial effects. Sources of probiotics are cultured foods, like yogurt, kefir, sauerkraut and kimchi.
• Another way to promote gut health is to eat an adequate amount of dietary fiber daily. Fiber is a non-digestible carbohydrate primarily found in plant foods like fruits, vegetables, beans, nuts, seeds, legumes and whole grains. Fiber helps maintain microbiome equilibrium and supports healthy bowel movements. The recommended fiber intake is now 28 grams per day.

Our recipes include whole grains, fruits, vegetables and a healthy dose of walnuts. A recent study found a diet with walnuts (approximately 1.5 ounces per day) positively impacted the gut microbiome by enhancing good probiotic and butyric acid producing bacteria. Butyric acid is thought to be useful for digestive health by helping to maintain the cells and health of the colon. Animal studies also support the role of walnuts in a healthy gut, which could help explain why there are other positive health benefits to eating walnuts such as heart and brain health.

Creamy Asparagus, Lemon, and Walnut Pasta - This is a perfect Sunday evening supper for spring and makes the most of seasonal asparagus. The lemon keeps things fresh and zesty, while the walnuts contribute the “crunch” factor.

Total Time: 30 Mins

Serves: 4

• 7 ounces whole grain spaghetti
• (or pasta of your choice), dried
• 1 pound asparagus spears
• 1/4 cup California walnuts, finely chopped
• 1 garlic clove, peeled
• 3 tablespoons extra-virgin olive oil
• Zest of one lemon
• Salt and black pepper, freshly cracked

PREPARATION

1. Bring a large pot of water to a strong boil. Season with salt, then add pasta. Cook according to package directions for “al dente.” Set aside about 1 cup cooking water, then drain pasta.
2. While water is coming to a boil, cut off and discard the tough ends of the asparagus. Cut the remainder into 1/3-inch rounds, leaving the tips intact. Heat olive oil and garlic in a large pan over medium heat for five minutes. Add asparagus, salt, pepper, and 1/3 cup of the reserved pasta water. Cover pan and cook asparagus for 4 to 8 minutes, until tender to the bite. Turn off heat and discard garlic.
3. Once pasta is finished, purée 1/3 of the cooked asparagus and 1/4 cup of the reserved cooking water in a food processor, blender, or immersion blender until smooth. Try to avoid blending the asparagus tips, for aesthetic reasons.
4. Add puréed asparagus back to pan, along with sliced asparagus. Mix in cooked pasta, lemon zest, and more pasta water as needed to keep the sauce loose. Heat on low for a minute or two to allow pasta to absorb some of the sauce. Serve immediately, topped with chopped walnuts.

NUTRITION

• Calories: 350 cal
• Total Fat: 16 g
• Polyunsaturated Fat: 5 g
• Cholesterol: 0 mg
• Sodium: 125 mg
• Carbohydrates: 43 g
• Dietary Fiber: 4.5 g
• Protein: 10 g

Dried Figs with Ricotta, Walnuts & Honey - Cheese and crackers. Chips and salsa. Veggies and dip. How about trying something new? This quick, elegant appetizer is the perfect way to start any healthy meal.

Total Time: 12 Mins

Serves: 4

• 8 figs, dried
• 1/4 cup ricotta cheese, part-skim
• 16 California walnut halves
• 1 tablespoon honey

PREPARATION

1. Toast the walnuts in a dry skillet over a medium-high heat until fragrant, about 2 minutes. Set aside to cool.
2. Cut each fig in half crosswise and place the fig pieces on a serving dish cut side up.
3. Make a small indentation into the cut side of each fig half with a small spoon or your finger. Put a 1/4 teaspoon of the ricotta cheese onto each piece of fig and top with a walnut half.
4. Drizzle each fig with honey and serve.

NUTRITION

• Calories: 142 cal
• Total Fat: 8 g
• Polyunsaturated Fat: 5 g
• Cholesterol: 5 mg
• Sodium: 21 mg
• Carbohydrates: 17 g
• Dietary Fiber: 2 g
• Protein: 4 g

Yogurt, Sun-Dried Tomato and Basil Dip – Toasted walnuts, fat-free yogurt and sun-dried tomatoes make this a light dip!

• 1/4 cup chopped smoked sun-dried tomatoes (may substitute an unsmoked dried tomato)
• 2 cloves garlic
• 1/4 cup each: sliced green onions and lightly packed basil leaves
• 1 cup pre-strained plain Greek yogurt
• Sea salt and freshly ground pepper to taste
• 1/2 cup chopped California walnuts, toasted, divided

PREPARATION

1. Place tomatoes and garlic in a small food processor; process until tomatoes are in tiny pieces.
2. Add onions, basil and 2 tablespoons walnuts; pulse on and off until all ingredients are finely chopped.
3. Transfer to a medium bowl and stir in yogurt. Season to taste with salt and pepper and sprinkle with remaining walnuts.

NUTRITION

• Calories: 47 cal
• Total Fat: 3 g
• Trans Fat: 0 g
• Polyunsaturated Fat: 2 g
• Cholesterol: 0 mg
• Sodium: 40 mg
• Carbohydrates: 3 g
• Dietary Fiber: 1 g
• Protein: 2 g

All recipes sourced from walnuts.org.

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