by Joyce Peters
Walnut season is from late August through late November. Walnuts and other nuts are an important component of the heart-healthy Mediterranean diet. It might be tempting to gorge on walnuts if they weren’t so high in calories. One ounce of shelled nuts contains about 190 calories. Those calories are derived from its “good” fat content – both monounsaturated and polyunsaturated. Generally, about 5 ounces of nuts per week is recommended.
Walnut’s major benefits:
- Heart healthy: great source of an omega-3 fatty acid (alpha-linoleic acid) that reduces inflammation.
- Brain power: antioxidants and anti-inflammatory polyphenols may improve brain function and slow mental decline Healthier gut bacteria – high in fiber.
A handful of walnuts makes a quick, easy and satiating snack. Or add flavor and richness to recipes like this Italian meal which was Al Capone’s favorite pasta dish. American Italian restaurants often rely on heavy cream for creamy sauces. The creaminess in traditional Italian cuisine derives from mixing the starchy pasta water, butter, and cheese into emulsions.
Spaghetti with Creamy Walnut Sauce (Spaghetti con Salsa Di Noci)
Adapted from Brooklyn Brothers Cooking
1 lb spaghetti
1 1⁄2 cup raw chopped walnuts (reserve 2 Tbsp. for garnish)
3-4 cloves garlic
1⁄2 cup extra virgin olive oil
About 5 oz. Parmigiano-Reggiano (4 oz for the paste, add more grated cheese to taste)
1 sprig fresh rosemary
2 Tablespoon fresh parsley, chopped
1 Tablespoon unsalted butter (or olive oil)
1⁄2 tsp. Crushed red pepper
10 oz. starchy pasta water (reserved from boiling)
Salt and pepper to taste
Boil the spaghetti in a large pot of salty water. Cook until al dente. Drain but reserve about 1 1⁄4
cup of the cooking water.
Toast the walnuts in a large, dry skillet over medium heat. Be sure to not burn them.
Make the walnut paste in a blender or food processor – Process walnuts (minus 2 Tablespoons),
garlic, 4 ounces parmesan cheese cut up, salt, pepper, crushed red pepper, and 1⁄2 cup olive oil
until it forms a smooth paste.
In a large skillet, melt the butter (or oil) along with the rosemary sprig for about 1 minute.
Remove from heat. Discard the rosemary.
Off the heat, add the walnut paste, cooked spaghetti, extra grated parmesan (to taste), parsley,
and the reserved pasta water to the pan.Toss and stir vigorously until the sauce gets creamy.
Too thick? Add a little more hot liquid.
Garnish with nuts, cheese and fresh parsley.