Walnuts
This little nut that looks a lot like a miniature brain contains a powerhouse of important nutrients for optimal health in just a one-ounce handful.
- An excellent source of alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid (2.5g) – most ALA of any other tree nut.
- 4g of protein
- 2g of fiber
- A good source of magnesium (45mg)
Walnuts are a versatile nut with a flavor profile that pairs beautifully with a variety of seasonal foods. They can be included in meals any time of year, whatever the season.
For more than 25 years, the California walnut commission has supported scientific research on consumption of walnuts and a variety of health outcomes.
Heart Health—Since 1992, published research has been investigating how eating walnuts affects various heart health biomarkers and risk markers. The subsequent evidence resulted in the U.S. Food and Drug Administration’s approval of one of the first qualified health claims for a whole food in March 2004: “Supportive, but not conclusive, research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease.”
Scientific evidence suggests that including walnuts as part of a healthy diet may play a role in helping to maintain and improve physical and cognitive health as people age.
Recipe – Walnut Spread
(A Steps to Life camp meeting favorite)
Ingredients Part 1
1 cup walnuts, finely chopped
1 cup water
6 oz. tomato paste
2 Tbsp. onion powder
1 tsp. garlic powder
1 tsp. salt
½ tsp. cumin
Blend together.
Ingredients Part 2
Add
2 cups breadcrumbs
¼ cup green onions, chopped
¼ cup black olives, sliced
¼ cup celery, chopped (optional)
Mix well.