O2 Fitness Food of the Week: Walnuts

Jul 15, 2013

Walnuts are rich in omega-3 essential fatty acids, which may improve blood lipids and other cardiovascular disease risk factors.  They are also an excellent source of antioxidants and a good source of protein, fiber, magnesium and phosphorus. Studies have found that a diet supplemented with walnuts may positively impact individuals with diabetes.

Grilled Mexican Cobb Salad

Makes 4 servings | Prep Time: 30 minutes | Cook Time: 10 minutes


Avocado Chipotle Dressing

  • 1 large ripe avocado, peeled and pitted
  • ¼ cup lightly packed fresh cilantro leaves
  • 3 tablespoons olive oil
  • 3 tablespoons lime juice
  • 3 tablespoons orange juice
  • 1 to 2 teaspoons minced canned
    chipotle pepper in adobo sauce
  • ½ teaspoon sugar
  • ½ teaspoon garlic salt


  • 2 ears fresh corn, husks and silk removed
  • 2 large jalapeno peppers
  • 1 red bell pepper, stemmed, seeded and quartered
  • 1 medium red onion, peeled and sliced ½-inch thick
  • Freshly squeezed lime juice and sea salt to taste
  • 4 cups sliced romaine lettuce
  • 1 cup walnuts, toasted and coarsely chopped
  • 1 cup very small cubes chipotle cheddar or pepper jack cheese
  • 1 cup rinsed and drained canned black beans


Avocado Chipotle Dressing

  • Puree all dressing ingredients in a blender or food processor.
  • Transfer to a small bowl and press plastic wrap onto the surface.
  • Refrigerate until ready to serve.


  • Grill corn, peppers and onion over medium-high heat until lightly charred on all sides; remove from grill.
  • Cut corn away from cob. Cut jalepeno peppers into thin slices and cut bell pepper and onion into bite-size strips.
  • Drizzle with lime juice and season to taste with salt; let cool or chill.
  • Pile lettuce into 4 salad bowls. Top with equal amounts of grilled vegetables, walnuts, cheese, and black beans, forming rows of each. Serve with avocado dressing and Cheese Walnut Chips (see recipe below).

Cheese Walnut Chips

  • Cut 2 corn tortillas into 8 wedges. Place on a foil lined baking sheet and sprinkle with 3 tablespoons shredded pepper jack or chipotle cheddar cheese and 2 tablespoon finely chopped walnuts.
  •  Bake at 400°F for 15 to 20 minutes or until lightly browned.


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