Let’s go Nuts for Walnuts!

3 popular edible varieties….the English walnut, the Black walnut and the White walnut. The English and the Black are probably most available. They are an excellent source of omega 3 fatty acids. Many times we here recommended that you need to get your omega 3’s from fish. But, the reason that the fish have omega 3 is because they ate the plant that had omega 3 in it to start with. 1/4 cup of walnuts will give you 90% of the daily value of omega 3 fatty acids that you need.
They’re a great source of mono-unsaturated fat.  Your blood cholesterol, which of course means your risk of heart disease is going to be reduced. And, there’s an amino acid in walnuts called arginine…..it’s actually in a lot of other plant foods as well, but, the reason that arginine is so beneficial is because it relaxes the blood vessel.
So, that means your blood pressure is going to go down and you’re not going to have as much hardening of the arteries. This would also help to prevent and control hypertension; it raises the good cholesterol and it lowers the bad cholesterol. And, then of course, that most important organ in the body, the brain, it just feeds the brain and makes it better. And, many of you who might be experiencing some problems with sleep, get some walnuts, because they also provide melatonin which helps you sleep better at night. Isn’t that amazing!! In addition they lower prostate cancer growth, improves sperm quality including vitality and motility, has neuroprotective compounds, improves fasting insulin levels, helps maintain ideal weight, may help chemically induced liver damage and cuts breast caner risk.
Carmelitas
Crust
2 cups flour (all-purpose unbleached or white whole wheat)
2 cups rolled oats
1 cup evaporated cane juice crystals
1 ½ teaspoon baking powder
½ teaspoon salt
1 ½ cups margarine, melted
Filling
1 cup carob chips
1 cup walnuts or pecans
1 cup shredded coconut
Caramel Sauce
2 cups NON-DAIRY milk – soy, rice, cashew, almond, coconut
1 ½ cups evaporated cane juice crystals
½ cup maple syrup
1 tablespoon margarine
1/8 teaspoon salt
1 tablespoon vanilla
Preheat oven to 350o .  Combine crust ingredients and spread in baking dish.  Bake for 10 minutes.  While crust is baking mix caramel sauce and boil until thick.  Set aside.  Remove crust from oven, top with carob chips, nuts, coconut.  Cover with caramel sauce and bake for 10-12 minutes.  Let cool, slice and serve.  YUMMY!!!
Serves 6-8