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Walnuts are brimming with gamma-tocopherol, a certain form of vitamin E, which may help fight certain types of cancer, including prostate. Add walnuts to a homemade trail mix, crush and top over Greek yogurt, or add to a pasta salad like this one.

Nutrition (per serving)

Calories: 418; Total Fat: 20.8 grams; Protein: 18.7 grams: Carbohydrates: 43.4 grams; Fiber: 9.3 grams; Sodium: 142 milligrams

Recipe from the book: Beyond The Mediterranean Diet: European Secrets Of The Super-Healthy by award-winning nutritionist Layne Lieberman, R.D.

Makes 4 Servings
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8 oz dry whole-wheat fusilli
1 lb fresh asparagus
2 Tbsp extra-virgin olive oil
1 clove garlic, minced
1/2 cup walnuts, chopped
Juice from 1 lemon (or 3 Tbsp fresh lemon juice)
1/2 cup flat-leaf parsley, chopped
1/4 cup freshly grated Parmesan cheese
Freshly ground black pepper, to taste
How to make it 

Cook pasta according to package directions and set aside in a large mixing bowl.

Trim off tough ends of asparagus and discard. Cut asparagus into 1-inch diagonal slices.

Heat oil in a large nonstick skillet over medium heat. Sauté garlic and asparagus for 3 minutes and add 2 tablespoons water if needed. Add walnuts and cook 2 to 3 more minutes. 

Add asparagus mixture to the pasta and then add lemon juice, oregano and parsley. Gently toss and sprinkle with Parmesan cheese and black pepper to taste. Serve at room temperature.