Jeffrey Salazar
Walnuts are a nutritious and versatile food that can easily be incorporated into your diet. They are rich in fiber, potassium, calcium, magnesium, folate, vitamin E, phytosterols, polyphenols, and polyunsaturated fatty acids. Research has shown that eating walnuts regularly can improve your cholesterol levels and reduce your risk of heart disease. Walnuts can be added to a variety of dishes, including oatmeal, salads, baked goods, and even ice cream. They can also be used to make pesto or trail mix, or simply enjoyed as a handful of nutritious snacks.
| Characteristics | Values |
|---|---|
| Health benefits | Lower cholesterol, lower harmful blood lipids, improved heart health, improved diet quality, rich in fiber, potassium, calcium, magnesium, folate, vitamin E, phytosterols, polyphenols, and polyunsaturated fatty acids (PUFAs), omega-3 fatty acids, plant-based protein |
| Ways to consume | Add to oatmeal or cereal, sprinkle on salads, mix with yogurt or ice cream, use in baking (e.g. bread, muffins, brownies), make pesto, add to charcuterie boards, use in trail mix, pair with chocolate, add to sandwiches, top baked fish |
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What You'll Learn
- Add walnuts to your breakfast: sprinkle them on oatmeal or breakfast cereal
- Make a walnut sandwich: combine chopped walnuts, olives and mayo
- Use walnuts in salads: try chicken or tuna salad
- Bake with walnuts: add them to bread, muffins, brownies or cookies
- Walnuts as a snack: eat a handful, or make a walnut trail mix
Add walnuts to your breakfast: sprinkle them on oatmeal or breakfast cereal
Walnuts are versatile nuts that can be added to your diet in many ways. They are a great source of plant-based nutrition and can easily be incorporated into your meals.
One simple way to include walnuts in your diet is to sprinkle them on oatmeal or breakfast cereal. Here's how you can do it:
First, chop a handful of walnut halves into small pieces. It is important not to chop them too finely, as you want to retain the satisfying crunch that walnuts provide. You can toast the walnuts for about 10 minutes to enhance their flavour and make them extra crunchy.
Next, prepare your oatmeal or breakfast cereal as you normally would. For oatmeal, combine oats and milk in a saucepan, bring it to a boil, then reduce the heat and cook until the oats are tender and creamy. If you're using instant oatmeal, simply follow the package instructions. For breakfast cereal, you can prepare it with your choice of milk or yoghurt.
Once your oatmeal or cereal is ready, it's time to add the walnuts. Sprinkle the chopped walnuts on top of your oatmeal or cereal. You can also mix them in if you prefer, but sprinkling them on top gives a nice texture contrast.
Feel free to add some extra ingredients to take your breakfast to the next level. You can add some fresh fruit like bananas, strawberries, blackberries, blueberries, or apples. A drizzle of honey or a sprinkle of cinnamon can also enhance the flavour. If you're using yoghurt, try vanilla yoghurt or a flavoured variety to give your breakfast a tasty twist.
And that's it! You've now added a delicious and nutritious twist to your breakfast. Enjoy the crunchy texture and nutty flavour that walnuts bring to your oatmeal or breakfast cereal.
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Make a walnut sandwich: combine chopped walnuts, olives and mayo
Walnuts are versatile nuts that can be used in a variety of recipes, from snacks to meals and desserts. They are an easy way to add plant-based nutrition, protein, and flavour to your diet. Here is a detailed recipe for a walnut sandwich with a twist on the traditional combination of walnuts, olives, and mayonnaise:
Ingredients:
- Chopped walnuts
- Olives (pitted and chopped)
- Mayonnaise
- Bread of your choice
- Optional: Salt and pepper to taste, and other sandwich fillings of your choice (such as lettuce, tomato, or cucumber)
Method:
- Start by preparing your walnuts. You can buy pre-chopped walnuts or chop them yourself. To chop them, you can use a food processor and pulse a few times until they are finely chopped but not ground, or you can chop them by hand. Toasting the walnuts for 10 minutes before chopping can add a nuttier flavour.
- Pit and chop your olives. You can use any type of olive, such as Kalamata or green olives, depending on your preference.
- Combine the chopped walnuts and olives in a bowl. Add mayonnaise and mix well. You can adjust the amount of mayonnaise to your preference, creating a thicker or thinner spread. Season with salt and pepper if desired.
- Spread the walnut-olive mayonnaise mixture generously on your bread of choice. You can use white bread, wholemeal bread, or any other variety.
- Add any additional sandwich fillings you desire. Some suggestions include lettuce, tomato, or cucumber.
- Top with another slice of bread and enjoy your walnut-olive sandwich!
This sandwich is a delicious and nutritious way to incorporate walnuts into your diet. Walnuts provide plant-based protein and omega-3 ALA, while olives offer a good source of healthy fats. You can further experiment with this sandwich by adding different ingredients, such as chicken or cheese, to create a heartier meal.
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Use walnuts in salads: try chicken or tuna salad
Walnuts are versatile nuts that can be used in various recipes, from snacks to meals and desserts. They are a great way to add a delicious dose of plant-based nutrition to your dishes. Here are some ways to use walnuts in chicken or tuna salads:
Chicken Salad with Grapes and Walnuts
For a classic chicken salad with a twist, try adding walnuts for an extra crunch. This recipe combines shredded chicken, quartered grapes, diced celery, chopped walnuts, and diced red onion. For the dressing, mix mayonnaise, salt, black pepper, and fresh chopped parsley. You can also add other fruits, such as apples, or other nuts, like almonds or pecans. This chicken salad can be served on sandwiches, lettuce wraps, or on top of a green salad.
Chicken Salad with Apples, Grapes, and Walnuts
This variation of chicken salad includes apples, grapes, and walnuts, along with chicken, red onion, celery, and lemon juice. For the dressing, whisk together yogurt, salad dressing, and mayonnaise. You can also add other ingredients like parsley, salt, and pepper to taste. This chicken salad can be served in lettuce cups, with crackers, or as a salad.
Tuna Salad with Apples and Walnuts
For a nutritious and tasty tuna salad, combine tuna, mayonnaise, apple, dried cranberries, walnuts, and additional mayonnaise. Season with pepper and sprinkle with crispy onions if desired. This tuna salad can be served as a sandwich on wheat bread or eaten as a salad. You can also stuff sweet dates with creamy cheese and top them with walnuts for an elegant appetizer or snack.
Walnut Pesto
Walnuts can also be used to make a delicious walnut pesto that can be frozen and used throughout the week. Simply defrost and add to pasta, pizza, salads, or appetizers for a boost of flavour and nutrition.
Other Tips for Using Walnuts in Salads
- Toasted walnuts can add a nutty flavour to your salads.
- Chopped walnuts can be used as a crunchy and nutritious salad topper.
- Walnuts can be added to chicken salads, such as a Walnut, Quinoa, and Ranch Chicken Salad.
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Bake with walnuts: add them to bread, muffins, brownies or cookies
Walnuts are a versatile ingredient that can be used in a variety of recipes, from snacks to meals and desserts. They are an easy way to add a delicious dose of plant-based nutrition to your dishes. Here are some ideas for baking with walnuts:
Bread
Walnuts can be added to bread dough to create a nutty, crunchy texture. Try adding chopped walnuts to your favourite bread recipe, or look for specific recipes that feature walnuts, such as cranberry walnut bread.
Muffins
Like bread, muffins are a great way to bake with walnuts. Simply add chopped walnuts to your favourite muffin recipe, or look for recipes that specifically include walnuts, such as cranberry nut muffins.
Brownies
Walnuts are a classic addition to brownies, providing a delicious contrast of textures and flavours. Simply add chopped walnuts to your favourite brownie recipe, or sprinkle them on top before baking.
Cookies
Walnuts can also be used in cookies, adding a crunchy texture and nutty flavour. Try adding chopped walnuts to your favourite cookie dough, or look for recipes that feature walnuts, such as chocolate walnut cookies or walnut oatmeal cookies.
When baking with walnuts, it's important to note that they can go rancid quickly due to their high fat content. To extend their shelf life, store them in the fridge or freezer, and use them within a few months.
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Walnuts as a snack: eat a handful, or make a walnut trail mix
Walnuts are a nutritious snack that can be easily incorporated into your diet. Eating a handful of walnuts, which is about one ounce, can provide you with 2.5g of omega-3 ALA, 4g of plant-based protein, 2g of fibre, and 45mg of magnesium. Toasting walnuts is a great way to enhance their flavour and make them even more enjoyable as a snack.
You can also make your own walnut trail mix by combining walnuts with other ingredients such as dried fruits, seeds, or even dark chocolate. For example, you can make a Vanilla Walnut Berry Trail Mix or a Spiced Walnut Trail Mix. Trail mixes are a fun and tasty way to enjoy walnuts on the go.
Another idea is to create Walnut Snack Boxes, which can include hard-boiled eggs, veggies, crackers, hummus, and of course, walnuts! This is a simple and nutritious snack option that can be prepared in advance and easily customised to your liking.
Walnuts are a versatile snack that can be added to both sweet and savoury dishes. For a sweet treat, you can top your favourite ice cream, yogurt, or brownies with chopped walnuts. If you're feeling creative, try making chocolate bark by spreading melted dark chocolate on a cookie sheet, sprinkling on chopped walnuts and sea salt, and letting it cool before breaking it into pieces.
By incorporating walnuts into your diet as a snack, you can not only enjoy their delicious flavour but also benefit from their nutritional properties, including healthy unsaturated fats, Omega-3 fatty acids, and plant-based protein.
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Frequently asked questions
Walnuts are rich in fiber, potassium, calcium, magnesium, folate, vitamin E, phytosterols, polyphenols, and polyunsaturated fatty acids. They are especially rich in alpha-linolenic acid (ALA) and linoleic acid. Research has shown that eating walnuts regularly can lower cholesterol levels and reduce the risk of heart disease.
An ounce of walnuts, which is about a handful or a quarter of a cup, is a healthy amount to consume daily.
Walnuts are versatile and can be added to both sweet and savoury dishes. You can sprinkle them on oatmeal or cereal, mix them into pancake or muffin batter, or toss them with vegetables or salads. They can also be used as a topping for ice cream, yogurt, or baked goods, or as a crunchy element in charcuterie boards or cheese plates. Toasting walnuts can enhance their flavour.
Walnuts can be used to make walnut pesto, which can be frozen and used throughout the week to add flavour to pasta, pizza, salads, or appetizers. They can also be added to chicken or tuna salad, or used as a topping for baked fish, especially salmon. For a sweet treat, you can make chocolate bark by spreading melted dark chocolate on a cookie sheet, sprinkling on chopped walnuts and sea salt, and letting it cool.
