Fish and Shellfish

Steamed Shrimp Potstickers with Walnuts and Avocado

“I received free samples of California walnuts mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by the California Walnut Commission and am eligible to win prizes associated with the contest. I was not compensated for my time.”

Change up your dinner or appetizer routine with these steamed potstickers filled with heart-healthy walnuts, creamy avocado, and fresh shrimp.

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Let’s talk about heart health. Working at a hospital, I spend a lot of my time discussing “heart-healthy” diets and find that most of my patients still think that low fat = healthy. While fruits and vegetables are ESSENTIAL for a healthy diet, fat deserves some of the limelight as well – that is, mono- and polyunsaturated fats (kiss those trans fats goodbye). Healthy fat sources are essential for our bodies. Not only do they provide energy for our cells, but they also work to decrease inflammation and support our immune systems – all of which work together to keep us healthy and prevent chronic diseases. So what does this have to do with potstickers? These potstickers feature two excellent sources of healthy fat: walnuts and avocado.

First up walnuts! Walnuts have been strongly supported by research to help reduce inflammation and lower LDL cholesterol levels. These cardiovascular benefits are due to the high level of omega-3 fatty acids found in walnuts as well as their high potassium, calcium, and magnesium content.  Omega-3’s are essential not just for cardiovascular health but also for brain functioning. Because our bodies can’t produce omega-3 fats on their own, it’s essential we get them through our diet. While fish is an excellent source of these fats, nuts, and in particular walnuts, are also a great source. Just 1 ounce of walnuts has 2.5 grams of essential plant-based omega-3 alpha-linolenic acid (ALA)!

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Besides being a source of healthy fat, walnuts also contain protein and fiber, which work to keep you full and can even aide with weight loss. For each 1 ounce serving of walnuts you get 4 grams of protein and 2 grams of fiber. Plus walnuts are so easy to incorporate into any meal of the day including snacks! Add them to your morning oatmeal or yogurt, sprinkle some on a salad, or make a walnut-crusted filet of fish or chicken breast. You can’t go wrong – especially if you add them to your potstickers 😉

The avocado is like walnut’s creamier cousin. While walnuts fall in the polyunsaturated fat category, avocados are a monounsaturated fat and are also key for a healthy diet. Monounsaturated fats not only help lower LDL “bad” cholesterol, but they have also been shown to help boost HDL “good” cholesterol. Besides promoting heart health, monounsaturated fats have been shown to help with blood sugar control, which is especially important in anyone with pre- or Type 2 diabetes. Avocados also get to boast a good amount of fiber as well as high levels of potassium. Not to mention they are so deliciously creamy!

Okay, enough nutrition for one post, on to the food! Wonton wrappers (which are usually found in the produce section of the grocery store, next to the tofu) are stuffed with diced shrimp, avocado, walnuts, and green onions. Place in a steaming basket for about 5 minutes then dig in! I served mine with a simple ginger soy sauce, but feel free to try other Asian-inspired sauces such as a teriyaki or hoisin. This recipe serves 2 as a meal (we also had a small side salad to up the veggie intake) or 4-6 people as an appetizer.

 

Steamed Shrimp Potstickers with Walnuts and Avocado
Serves 2
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Prep Time
20 min
Cook Time
5 min
Total Time
25 min
Prep Time
20 min
Cook Time
5 min
Total Time
25 min
Dumplings
  1. ¼ pound uncooked shrimp, peeled and de-veined
  2. ½ an avocado
  3. ½ cup walnuts
  4. 14 wonton wrappers
  5. 1 scallion, finely chopped
Dipping Sauce
  1. 2.5 tbs Soy sauce
  2. 1.2 tbs Vinegar
  3. 1 tsp red chili sauce
  4. 1/2 tsp Ginger
  5. 1 tsp Garlic
  6. 1 tsp brown sugar or honey
Instructions
  1. Rinse and dry shrimp then cut into small pieces. Roughly chop walnuts and slice avocado into small squares. In bowl, carefully stir together the nuts, shrimp, avocado, and scallions.
  2. Place 1 wonton wrapper on a clean surface and place about 1 heaping tsp-worth of mixture onto the center. Dip your fingertips in some warm water and lightly moisten the edges of the wonton. Fold wonton in half and press edges together to seal. Place in steamer and repeat with remaining wontons.
  3. Fill a wok or large skillet about a ¼ of the way up with water and bring to a boil over high heat. Place steamer on top of skillet or wok and let cook for 5 minutes (you’ll know they’re done when the skins are opaque). Carefully remove steamer from wok/skillet and place potstickers on a serving plate.
  4. While potstickers are steaming, prepare dipping sauce by whisking together all sauce ingredients, making sure to taste and adjust as you go.
  5. Enjoy!
Notes
  1. 1/2 of recipe (potstickers only, does not include sauce): 430 calories, 25 g fat, 3 g saturated fat, 34 g carbohydrate, 5 g fiber, 22 g protein
The Healthy Toast http://www.thehealthytoast.com/


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12 Comments

  • Reply
    Cindy's Recipes and Writings
    June 8, 2016 at 11:06 am

    So clever and easy! I love these potstickers!

    • Reply
      The Healthy Toast
      June 12, 2016 at 5:32 pm

      Thank you Cindy! Yes, they were incredibly easy and even saved well for lunch the next day!

  • Reply
    Steamed Shrimp Potstickers with Walnuts and Avocado | Recipes
    June 8, 2016 at 7:13 pm

    […] By The Healthy Toast […]

  • Reply
    Serena
    June 9, 2016 at 9:19 am

    Love the line- avocados are walnuts creamy cousin! Wonder what your patients would say to that?! (:

    • Reply
      The Healthy Toast
      June 12, 2016 at 5:33 pm

      Thanks Serena! I will have to try the line out on my next cardiac patient – I bet it would stick with them ;)!

  • Reply
    Judy
    July 27, 2016 at 6:09 pm

    Kelli, Your potstickers look award winning. Oh, I guess they are! Congratulations!! 😉

    • Reply
      The Healthy Toast
      July 28, 2016 at 7:32 pm

      Haha thanks Judy 🙂 I hope you give them a try!

  • Reply
    Tara | Treble in the Kitchen
    July 28, 2016 at 7:21 am

    I can see why you won the contest! These sound wonderful!! I also, love that your message shares that there are fats good for the heart 🙂

    • Reply
      The Healthy Toast
      July 28, 2016 at 7:31 pm

      Thanks Tara! My favorite thing is just all the different textures going on – plus any excuse to eat more avocado is always a win in my book 😉 My crusade lately at work has been to advocate for healthy fats – so many people grew up thinking fat is “bad” when in reality it is essential for a healthy diet.

  • Reply
    The Recipe Redux » Blog Archive » Winners Announced – California Walnuts Sponsored Recipe Challenge
    July 28, 2016 at 7:25 am

    […] Steamed Shrimp Potstickers with Walnuts & Avocado via The Healthy […]

  • Reply
    Christine | Mid-Life Croissant
    July 28, 2016 at 8:32 am

    These look sooooo good. I’m new to RecipeRedux and am so excited to be joining the community. Congratulations on winning this contest and looking forward to your August post.

    • Reply
      The Healthy Toast
      July 28, 2016 at 7:29 pm

      Thanks Christine, I was so surprised when I got the email! Welcome to Recipe Redux 🙂 I just joined in May and already love being a member! Can’t wait to see what recipes you come up with as well!

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