2 packed cups fresh Basil
1/2 cup grated Parmigiano Reggiano
1 clove garlic, degermed
1/4 cup pine nuts
1/2 cup extra virgin olive oil
1 large load pumpernickel bread
1 cup almond slivers
2 cups alfalfa sprouts
8 McIntosh apples, sliced
2 cups aged cheddar (minimum 5 years old)
Pesto: To toast pine nuts: Heat them in a dry pan on medium-high for 8-10 minutes, stirring often. When they begin to turn a golden brown take them out of the pan. Into a food processor, throw fresh basil, grated parmesan, garlic, and toast pine nuts. While processing, add olive oil in a steady stream until mixture is smooth. Set aside.
Cut the pumpernickel bread into ½-inch slices. On each slice of bread, stack a layer of mayo, a layer of pesto, a sprinkling of toasted almonds, some Alfalfa sprouts, a layer of sliced McIntosh apples, and some crumbled cheddar. Place another bread slice on the top and repeat for another layer. Top off with a final slice.
Health benefits of Walnuts
The nuts are rich source of energy and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.
- They are rich in monounsaturated fatty acids and an excellent source of all important omega-3 essential fatty acids. Regular intake of walnuts in the diet helps to lower “bad cholesterol” and increases “good cholesterol” levels in the blood.
- Eating just as much as 25 g each day provides about 90% of recommended daily intake of omega-3 fatty acids. Research studies have suggested that fatty acids by their virtue of anti-inflammatory action help to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers.
- They are rich source of many phyto-chemical substances that may contribute to their overall anti-oxidant activity, including melatonin, ellagic acid, vitamin E, carotenoids, and poly-phenolic compounds. These compounds have potential health effects against cancer, aging, inflammation, and neurological diseases.
- In addition, they are an excellent source of vitamin E, especially rich in gamma-tocopherol; contain about 21 g per 100 g (about 140% of daily-required levels). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.
- These nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.
- They are also a very rich source of minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Selenium is an important micronutrient, which functions as a co-factor for anti-oxidant enzymes such as glutathione peroxidases.
- Walnut’s oil has flavorful nutty aroma and has excellent astringent properties. Applied locally, it helps to keep skin well protected from dryness. It has also been used in cooking, and as “carrier or base oil” in traditional medicines in massage therapy, aromatherapy, in pharmaceutical and cosmetic industry.
Munch a handful of walnuts a day and you will have enough recommended levels of minerals, vitamins, and protein.