Article archived: May 2010
Judy Dodd, MS, RD, LDN Giant Eagle® Corporate Nutritionist
Nuts are one of the “super foods” we love to enjoy. Super or power foods are given this title because it is believed they provide health benefits beyond what is expected. For example, we know walnuts are a healthy snack. You expect some fiber because it is a plant food. No doubt you have heard that nuts are a source of protein and fat (the healthy kind).
| Serving Size: ½ ounce (about 7 halves) |
| 85 calories |
2 grams protein |
| 9 grams fat (less than 1 gram saturated) |
2 grams carbohydrate |
| 1 gram fiber |
|
| Source of magnesium, potassium, phosphorus, folate and other nutrients |
But did you ever think of walnuts as a source of omega-3 fatty acids? In fact, among nuts, walnuts offer the most omega-3 fatty acids. There is evidence that omega-3 fatty acids play a role in reducing the risk of heart disease, stroke and lowering blood cholesterol and triglyceride levels. Other benefits being explored include reducing the risk of morning stiffness that comes with rheumatoid arthritis, small reductions in blood pressure and benefits to bone health.
Here are some easy ways to add the flavor and health benefits of walnuts to your diet:
- Add chopped walnuts to oatmeal, yogurt or cottage cheese.
- Make a bagel or sandwich spread by combining low fat cream cheese or Neufchatel with chopped walnuts and diced black olives.
- Toast walnuts as a topping for vegetables or casseroles. Bake in a single on a cookie sheet or toast in a skillet over medium heat.
- Add to your favorite smoothie recipe.
- Combine with Brussels sprouts, green beans or as a topping for steamed broccoli.
- Relive history with a Waldorf salad of apples, chopped walnuts, celery, and a mayonnaise or yogurt dressing. Add a dash of cinnamon or substitute cottage cheese for the mayonnaise for a new look Waldorf.
- Sprinkle on pasta primavera, rice pilaf or quinoa.
- Add to trail mix for a combination of whole grain cereal, pretzels, dried fruit, and walnuts as a carry-along snack.
- Top hummus with chopped toasted walnuts.
- Dress up your tuna or chicken salad with chopped walnuts.
- Add chopped walnuts to your favorite muffin recipe.
- Combine chopped walnuts with bread or cereal crumbs as a breading for fish or chicken.
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