ADDITIONAL TIPS TO IMPROVE YOUR DIET

- Favor brightly colored or strongly flavored vegetables and fruits, which are often the best sources of phytochemicals- Stick to food sources—phytochemicals in supplement form may not have the same benefits

BASED ON SCIENTIFIC RESEARCH,

THE AICR SUPPORTS THE

FOLLOWING STEPS FOR

CANCER PREVENTION1

- Be as lean as possible without becoming underweight- Be physically active for at least 30 minutes every day- Avoid sugary drinks and limit consumption of energy-dense foods- Eat more of a variety of vegetables, fruits, whole grains and legumes, such as beans- Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats- If consumed at all, limit alcoholic drinks to 2 per day for men and 1 per day for women- Limit consumption of salty foods and foods processed with  salt (sodium)- Don't use supplements to protect against cancer

1 http://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/

This simple recipe takes advantage of raisins and maple-glazed

walnuts for a nutrient-packed bite of yum! serv ings: 4

Move over sugary granola. This delicious morning Muesli is

packed with fiber and flavor. serv ings: 12

INGREDIENTS

2 Bunches Swiss Chard, or Kale, washed ¼ C California Walnuts, chopped 1 tsp Maple Syrup Salt 2 T Extra Virgin Olive Oil 1 Medium Red Onion, peeled, quartered and thinly sliced 1 Clove Garlic, minced Pinch Red Chili Flakes ¹⁄³ C Raisins or Currants 2 T Water 1 tsp Lemon Zest

INGREDIENTS

MUESLI

4 C Rolled Oats or Rolled Barley 2 C California Walnuts, coarsely chopped 1 C Sunflower Seeds 1 T Extra Virgin Olive Oil ½ tsp Kosher Salt ¼ tsp Cinnamon, ground ¼ C Raisins, plump 1 Apple, grated 1 C Yogurt, plain lowfat or nonfat, or kefir

WALNUT CRUMBLE

½ C California Walnuts, toasted 1 T Sugar, unbleached raw

OPTIONAL

Honey

DA R K L E A F Y G R E E N S W I T H

C A R A M E L I Z E D ON ION S , R A I S I N S ,

M A P L E WA L N U T S

L A Z Y MOR N I NG M U E S L I

G R AT E D A P P L E & WA L N U T C R U M B L E

A brilliant mixture of red cabbage and bright green edamame

makes this a nutritious combination. serv ings: 6

ingredients

WALNUTS

½ C California Walnuts, chopped 1 tsp Maple Syrup 1 tsp Tamari (wheat free soy sauce) Pinch Cayenne Pepper

DRESSING

2 T Rice Vinegar 2 T Tamari 2 T Maple Syrup 1 T Fresh Lime Juice

1 tsp Sesame Oil 1 T Fresh Ginger, minced Pinch Cayenne Pepper and Salt

SALAD

1 C Edamame 1 T Lime Juice ¼ tsp Salt 4 C Red Cabbage, shredded 2 C Carrots, peeled and grated ¼ C Fresh Cilantro or Fresh Basil, finely chopped 2 T Fresh Mint, finely chopped

R E D C A B B AG E S A L A D

TA M A R I TOA S T E D WA L N U T S

A N D E DA M A M E

This flavorful salad is high in protein and packed with heart-

healthy omega-3s, making it the perfect side or a meal all

by itself. serv ings: 4

ingredients

WALNUTS

½ C California Walnuts, chopped, toasted ½ tsp Olive Oil ½ tsp Coriander, ground ½ tsp Cumin, ground

SALAD

1½ C Quinoa 1 tsp Salt 1 tsp Cumin, ground ½ tsp Coriander, ground

¼ tsp Cinnamon 1 C Chickpeas, cooked or canned and drained ½ C Fresh Mint, chopped 2 Scallions, finely chopped (green and white parts) 2 T Fresh Orange Juice 1½ T Olive Oil 1½ T Fresh Lemon Juice 1 T Orange Zest, finely grated

OR A NG E WA L N U T QU I NOA

C H IC K P E A S A N D M I N T

There’s no better way to snack than with a shake packed with

the healthful benefits of kale and walnuts. serv ings: 4

ingredients

²⁄³ C California Walnuts, raw 2 C Water, boiling Pinch Sea Salt 1 C Kale, heaping, washed, ribs removed and chopped 1 Pear, ripe, juicy, peeled, cored and chilled 2 Bananas, ripe, cut in pieces and frozen ²⁄³ C Yogurt, plain 1-2 T Agave Nectar or Honey ¼ C Ice, as needed

C R E A M Y G R E E N WA L N U T S H A K E

Walnuts and blueberries take center stage in this nutrient-dense

mini energy bite. serv ings: 24

ingredients

1 C California Walnuts, chopped, lightly toasted 1 C Whole Wheat Pastry Flour 1 C Oatmeal, uncooked, regular or quick-cooking (not instant) ½ C Coconut, unsweetened, shredded ¹⁄³ C Maple Sugar 1 tsp Cinnamon, ground

¹⁄8 tsp Cardamom, ground ¼ tsp Salt ½ C Blueberries, dried ¼ C Maple Syrup 3 T Olive Oil 2 T Butter 1 tsp Baking Soda 2 T Water, boiling

WA L N U T-B LU E B E R RY

OAT M E A L E N E R GY B I T E S

According to the Centers for Disease Control and Prevention, currently about 26.7% of U.S. adults or approximately 72.5 million people are obese.1 The American Institute for Cancer Research (AICR) states that this could result in a corresponding increase in cancer rates in the years ahead.2

According to Karen Collins, RDN and nutrition consultant for AICR, “We can prevent about a third of our most common cancers with a healthy diet, regular physical activity and a healthy body weight. The best diet for preventing cancer is a predominantly plant-based diet that includes a variety of brightly colored vegetables and fruits, whole grains, beans and nuts, such as walnuts.” In fact, AICR recommends that two-thirds of the plate be filled with these plant-based foods. Preliminary animal research has been investigating the potential benefit walnuts may have on fighting a variety of cancers including breast3, prostate4, and colorectal5. Please note, these animal studies are provided as background and used to formulate hypotheses for additional research needed to determine the effects on humans.

“Walnuts are a delicious addition to an overall cancer-protective way of eating,” says Alice Bender, MS, RDN, Associate Director for Nutrition Programs at the American Institute for Cancer Research. “The nutritional benefits of walnuts as part of a healthy diet and lifestyle align with the messaging behind AICR’s ‘New American Plate’—a research-based, visual way to proportion and portion the food on your plate to lower your cancer risk and manage your weight.”

WA L N U T R E C I P E S

1 http://www.cdc.gov/mmwr/preview/mmwrhtml/mm59e0803a1.htm2 http://preventcancer.aicr.org/site/News2?abbr=pr_&page=NewsArticle&id=19343&fp201008043 Hardman WE, Ion G, Akinsete JA, Witte TR. Dietary walnut suppressed mammary gland tumorigenesis in the C(3)1 Tag mouse. Nutri Cancer. 2011;63(6):960-70.4 Russel J. Reiter, Dun-Xian Tan, Lucien C. Manchester, Ahmet Korkmaz, Lorena Fuentes-Broto, W. Elaine Hardman, Sergio A. Rosales-Corral, and Wenbo Qi. A Walnut-Enriched Diet Reduces the Growth of LNCaP Human Prostate Cancer Xenografts in Nude Mice. Cancer Investigation, 31:365–373, 2013.5 Nagel JM, Brinkoetter M, Magkos F, Liu X, Chamberland JP, Shah S, Zhou J, Blackburn G, Mantzoros CS.Dietary walnuts inhibit colorectal cancer growth in mice by suppressing angiogenesis. Nutrition. 2012 Jan;28(1):67-75. doi: 10.1016/j.nut.2011.03.004. Epub 2011 Jul 27.

THE FIGHT AGAINST CANCER

For more information from the American Institute for Cancer Research, please visit

WWW.AICR.ORG

THE FIGHT AGAINST CANCER

RECIPE COURTESY OF

Sarah Copeland for the California Walnut Board

Visit www.walnuts.org for more recipes

1. Preheat oven to 350°F.

2. Toss together the oats, walnuts, sunflower seeds, olive oil, salt, and cinnamon and spread in a thin layer on a baking sheet/tray. Toast until fragrant and slightly golden, 15 minutes. Cool.

3. While the muesli bakes, make the walnut crumble. Toss together walnuts, sugar and a splash of water in a small pan over medium heat until the sugar caramelizes and glazes the walnuts lightly. Set aside to cool and roughly chop.

4. Fill two bowls with ½ cup muesli each. Garnish with raisins, grated apple, and top with yogurt or kefir. Sprinkle each bowl with walnut crumble. Stir together and eat, with a touch of honey if desired.

The remaining muesli and crumble can be stored in an airtight container.

INSTRUCTIONS

RECIPE COURTESY OF

Rebecca Katz for the California Walnut Board

Visit www.walnuts.org for more recipes

1. Remove stems from chard or kale and cut into 1- to 2-inch pieces. You should have 6 to 8 cups, lightly packed. Transfer greens to a bowl of cold water.

2. Preheat oven to 350°F. In a bowl toss walnuts with syrup and a pinch of salt. Spread the nuts on a small baking pan and bake about 10 minutes, stirring once or twice, until the nuts are lightly browned. Cool to room temperature.

3. In a large sauté pan or skillet, heat the olive oil over medium-high heat. Add the onion and ¼ teaspoon salt. Cook 3 to 5 minutes, stirring frequently, until the onion begins to soften. Turn the heat to low and cook slowly, stirring occasionally, until the onions are caramelized, about 20 minutes.

4. Once caramelized, add the garlic and red chili flakes and stir for about 30 seconds. Add the raisins and stir for another 30 seconds. Finally, add the water and stir briskly. Lift the greens from their water bath, handfuls at a time, and add them to the skillet. Add ¼ teaspoon salt and stir to combine. Bring to a boil

and cook over medium heat until the greens are tender and the liquid has mostly evaporated, about 10 minutes. Stir in the lemon zest.

5. Arrange the greens on a plate or bowl and sprinkle with the maple-toasted walnuts.

INSTRUCTIONS

RECIPE COURTESY OF

Sarah Copeland for the California Walnut Board

Visit www.walnuts.org for more recipes

1. Pour boiling water over the walnuts and add a pinch of salt. Let them set at least 2 hours and up to overnight. In the morning, drain the water. Blend the walnuts with 2 cups fresh filtered water until smooth and frothy, about 5 minutes.

2. Strain through a cheesecloth, if desired. Combine the walnut cream with kale, pear, banana, yogurt, and agave or honey and blend until completely smooth and no large kale bits remain.

3. Add the ice as needed to chill the smoothie, and blend. Add agave and a splash of lemon to taste. Serve cool.

INSTRUCTIONS

Visit www.walnuts.org for more recipes

RECIPE COURTESY OF

Rebecca Katz for the California Walnut Board

1. Preheat oven to 350°F. To prepare the walnuts, toss them in a small bowl with the olive oil, coriander and cumin. Spread in a pan and bake about 10 minutes, until the walnuts are aromatic and slightly browned. Cool to room temperature.

2. If you have purchased quinoa from a bulk bin, rinse it with cold water and drain well. (It is not necessary to rinse boxed quinoa if it says “pre-washed.”)

3. In a medium saucepan, bring 2½ cups water and the salt to a boil. Add the quinoa and return to a boil, stirring frequently. Reduce the heat and cover the pan. Simmer 15 to 20 minutes, until the liquid is absorbed and the quinoa is tender. Remove from heat, add the cumin, coriander and cinnamon, then stir and fluff with a fork to combine. Spread the quinoa on a platter or shallow pan to cool, stirring it occasionally with a fork.

4. Transfer the quinoa to a large bowl and add the chickpeas, mint, scallions, orange juice, olive oil, lemon juice and orange zest. Stir and toss to combine, then top with the seasoned walnuts.

INSTRUCTIONS

Visit www.walnuts.org for more recipes

RECIPE COURTESY OF

Rebecca Katz for the California Walnut Board

1. Preheat oven to 350°F. To prepare the walnuts, toss them in a small bowl with the maple syrup, tamari and cayenne. Spread on a pan and bake for about 10 minutes, stirring once, until golden brown and fragrant. Cool to room temperature. If the nuts stick to the pan, loosen them with a spatula.

2. To make the dressing, whisk together the vinegar, tamari, maple syrup, lime juice, sesame oil, ginger, cayenne and salt. Or combine the ingredients in a tightly capped jar and shake until blended. Set aside.

3. To prepare the salad, toss the edamame with the lime juice and salt in a large bowl. Add the cabbage, carrot, cilantro and mint. Add the dressing and toss to combine and coat the vegetables. Sprinkle the prepared walnuts on top and serve.

INSTRUCTIONS

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Visit www.walnuts.org for more recipes

RECIPE COURTESY OF

Rebecca Katz for the California Walnut Board

1. Preheat oven to 350°F. Cover cookie sheets with parchment paper.

2. In a large mixing bowl, combine the walnuts, flour, oatmeal, coconut, maple sugar, cinnamon, cardamom and salt. Stir with a fork or whisk until completely mixed. Add the blueberries and stir to combine.

3. Combine the maple syrup, olive oil and butter in a small saucepan. Place over medium heat and stir until the butter melts. In a small bowl, add the baking soda to the boiling water and stir to dissolve. Add to the syrup mixture and stir to blend; it will become very bubbly. Pour into the dry ingredients and stir vigorously to combine.

4. Using a tablespoon and your hands, scoop up pieces of dough and press them into walnut-sized balls. Place about 2 inches apart on the prepared cookie sheets. With your fingers or the palm of your hand, slightly flatten each ball into a puck shape.

5. Bake 10 to 12 minutes, until the cookies have spread slightly and are golden brown around the edges. Cool 5 minutes on the pan, then transfer to a rack to cool completely. Store in an airtight container.

INSTRUCTIONS

CALIFORNIA WALNUTS

THE FIGHT AGAINST CANCER

WALNUT RECIPES

THE FIGHT AGAINST CANCER