Did you know in medieval times, walnuts were thought to have medicinal qualities?  They were added to potions used for easing digestive problems as well as soothing aches and pains.

Long prized for their flavor and texture, walnuts also help to promote good health and lower the risk of certain diseases.  Surprisingly, the fact that walnuts are high in fat is precisely what makes them so good for you--and good tasting since fat delivers flavor.  We now know that a certain amount of fat is part of a balanced diet; the goal is to limit saturated (bad) fats.  Like most nuts, walnuts contain unsaturated (good) fats and are low in bad ones.  Also, they are one of the few nuts that provide significant amounts of essential omega-3 fatty acids, which may play a role in lowering cholesterol and preventing heart disease and some types of cancer.  Walnuts are also rich in fiber, protein, and potent antioxidants, other substances that are believed to reduce heart disease and cancer.  A handful delivers all these important benefits.

There's more to recommend walnuts than just good health.  With a mellow flavor and hearty meat, they imbue both sweet and savory dishes with a sophistication that mere peanuts cannot achieve.  Although walnuts can be enjoyed raw, toasting brings out their subtle sweetness and earthy fragrances.

Walnuts are frequently used for pies and cookies.  Green beans and walnuts dress up a simple salad; its delicate walnut oil-vinaigrette would work just as well with pears, endive and blue cheese.  These versatile nuts can be enjoyed at the end of a meal, too.  Warmed and mixed with honey, walnuts make a scrumptious dessert topping; it's tempting enough to make you forget that walnuts are also good for you.

ROASTED RED PEPPER AND WALNUT DIP

For best results, make this dip a day ahead to let the flavors mellow and blend.  This recipe serves ten to twelve.  Serve with toasted pita triangles.

• 3 red bell peppers (about 1 pound)
• 1 six-inch pita bread (2 ounces)
• 1 cup water
• 1 small garlic clove
• 4 ounces walnut pieces (about 3/4 cup), toasted, plus more for garnish
• 1-1/2 teaspoons paprika, plus more for garnish (optional)
• 3/4 teaspoon ground cumin
• 1 tablespoon balsamic vinegar
• 1 tablespoon freshly squeezed lemon juice
• 2 teaspoons extra-virgin olive oil, plus more for drizzling.
• 3/4 teaspoon coarse salt
• Freshly ground black pepper

Roast peppers over a gas burner until blackend all over, turning with tongs as each side is blistered.  (Alternatively, place under a broiler).  Transfer to a bowl, and cover with plastic wrap; let stand about 15 minutes.  Peel, and discard skins, stems and seeds.  Set peppers aside.

Toast pita bread until crisp and golden.  Break into 2-inch pieces; place in a bowl, and cover with the water.  Soak until soft, about 10 minutes.  Transfer to a sieve, and drain well, pressing out excess water.  Set aside.

Combine garlic and walnut pieces in the bowl of a food processor; process until fine crumbs form, about 10 seconds.  Add paprika, cumin, and reserved peppers and pita bread; process until smooth, about 10 seconds.  Add vinegar, lemon juice, oil, and salat, and season with black pepper.  Pulse until combined.

Transfer to a serving bowl; cover with plastic wrap.  Refrigerate at least 1 hour or overnight.  Before serving, bring to room temperature.  Drizzle with oil; sprinkle with walnuts or paprika, as desired.

Per Serving:  100 Calories, 7 G Fat, 0 MG Cholesterol, 8 G Carbohydrate, 160 MG Sodium, 3 G Protein, 2 G Fiber

YOGURT DRIZZLED WITH HONEY AND WALNUTS

You may want to try using low-fat Greek-style yogurt, which is thicker and richer in flavor than other varieties.  Once combined, walnuts and honey can be stored in an airtight container up to two weeks at room temperature.

• 3 ounces walnut halves (about 3/4 cup)
• 1 cup good-quality honey, such as clover or wildflower
• 24 ounces plain low-fat yogurt

Preheat oven to 350 degrees.  Spread walnuts in a single layer on a rimmed baking sheet, and toast until fragrant and golden brown, about 7-8 minutes.  Transfer to a plate.   Rub with a damp kitchen towel to remove as much loose skin as possible. 

While still warm, place walnuts in a small bowl; pour honey on top, and stir to coat evenly.  Let cool, about 2 minutes.

Divide yogurt among six dessert bowls, and spoon honey mixture over each.  Serve immediately.

Per Serving:  321 calories, 10 G Fat, 10 MG Cholesterol, 56 G Carbohydrate, 95 MG Sodium, 9 G Protein, 1 G Fiber