Perfectly paired with cranberries or chocolate, walnuts are a nut that deserve mentioning, not just for their flavor but their outstanding nutritional value. There are many good reasons to increase the amount of Walnuts in your diet. So here is Walnuts 101 and some ideas for incorporating more into your meals.
Walnuts 101: Did you know?
- Walnuts are high in antioxidants. They contain almost twice the amount of Almonds and other nuts
- Don’t skip the skin! Most of the phytonutrients in walnuts are in the skin. Although it can be bitter, the thin coating on the nut is packed with a nutrient called phenols.
- Walnuts contain Vitamin E. This is why they are associated with heart health. Vitamin E is thought to have a protective effect against hardening of the arteries.
- Walnuts are a good source of fiber. Fiber is an important component of the diet to lower cholesterol naturally and keep your colon healthy.
- Packed full of omega-3 fatty acids. As we all know, omega 3s are good for us, so it’s always great to find another great source.
- Source of “good” fats. Unlike processed oils, walnuts are a source of healthy unsaturated fats that help to keep your blood lipid levels healthy.
Ways to eat more walnuts
- Try chocolate walnut brownies
- Add to your hot oatmeal with dried cranberries
- Make a trail mix with walnuts, almonds, raisins, dried cranberries, sunflower seeds and pumpkin seeds
- Add ground walnuts to cookie recipes to add flavor and fiber
- Sprinkle crushed or ground walnuts on a salad
- Buy whole walnuts in the shell and display with nut crackers as a nice centre piece for festive parties.
I hope you enjoy this festive weekend with your friends and family. Do you have a favorite recipe or snack with walnuts? I’d love to hear about it and you could even have your recipe posted on this blog!
Happy Autumn,
Stephanie
