These days nuts are no longer a dietary no-no. Walnuts, for example, are rich in omega-3 fatty acids that are good for the heart. They also contain fiber and a form of vitamin E.

Here's an easy and healthful recipe from the Walnut Marketing Board to begin your day:


Spray an ovenproof skillet with nonstick cooking spray, then saute 1/3 cup each of julienne yellow, red and green peppers; 1/3 cup chopped onions; and 1/2 cup chopped walnuts.

In a separate bowl, beat 1 1/2 cups egg substitute and add 2 tablespoons of nonfat yogurt. Pour the egg mixture over the vegetables in the skillet. Stir and cook over medium heat until the eggs begin to set. Sprinkle 1 tablespoon of parmesan or Asiago cheese over top and bake at 350 degrees for 8 minutes to 10 minutes or until eggs are well set. Cut into 4 wedges and serve.


The dish contains 199 calories; 15 grams protein; 14 grams total fat; 1.9 grams saturated fat; 6.3 grams carbohydrate; 2.7 milligrams cholesterol and 190 milligrams sodium per serving.

For more information and recipes, visit

Mastering the mix

Everything old is new again, including Sunbeam's Mixmaster Stand Mixer. Sunbeam has reintroduced its classic of the 1930s, updated with today's technology. The new version features 450 watts of power and a 12-speed motor and, like the original, it folds, kneads, mixes, creams, beats, whips and aerates.

The updated version is available in five colors: graphite gray, silver gray, ruby red, yellow and white. Look for it in department stores and specialty retailers. It has a suggested retail price of $150 to $160.

Easy does it

Reynolds Kitchens has come up with a way to make it easier to get that piece of plastic wrap out of the box.

The company has created the EZ Slide Cutter on the side of the box that slices the plastic wrap into a smooth, even sheet.


The new plastic wrap is available at most major grocery stores for a suggested retail price of $2.99 for a 100-square-foot roll.

Carb control

The low-carb phenomenon shows no sign of slacking. In the past couple of weeks, Stouffer's Lean Cuisine has introduced a low-carb version of its frozen dinners, Dannon Yogurt has come out with Light 'n Fit Carb Control yogurt with 80 percent less sugar than its regular yogurt, and food giant Unilever Bestfoods has introduced low-carb versions of some of its major brands, including Ragu, Skippy, Wish-Bone, Lipton and Lawry's.

If you find all this overwhelming, check out the newest in the "Dummies" books: Low-Carb Dieting for Dummies. The book includes tips on how to stock a low-carb kitchen, eat right while dining out and cook both meat and vegetarian dishes. The book also has 75 low-carb recipes. It's available in bookstores and from online booksellers and has a suggested retail price of $22.


* More than 240 wineries will show their finest vintages and celebrity chefs will talk about cooking with wine at the Washington, D.C. International Wine & Food Festival from 1 p.m. to 5 p.m. Saturday and Sunday at the D.C. Convention Center, 801 Mount Vernon Place, N.W. $71 for one day, $92 for both days. Call 800-343-1174 or visit www


* Learn to make fish dinners 7 p.m. March 1 at For the Love of Food in Reisterstown. $45. Call 410-833-5579.

* Learn to cook foods of northern Italy 6 p.m. March 6 at Donna's of Cross Keys. $65. Call 410-659-5248, Ext. 112.

The Dish welcomes food news and notes. Send to The Dish, Attn.: Liz Atwood, The Sun, 501 N. Calvert St., Baltimore, MD 21278; fax to 410-783-2519; e-mail