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The many ways to enjoy heart-healthy walnuts
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Chopped walnuts (photo by grongar)
Walnuts are a nutrient rich source of omega-3 essential fatty acids. These healthy fats are best known for their cardiovascular protection, brain function support, and anti-inflammatory properties. A quarter-cup of walnuts provides 2.27 grams of omega-3 fatty acids, which is a little over 90% of the recommended daily value. Walnuts also contain high levels of manganese, copper and tryptophan.
Walnuts are extremely perishable due to their high polyunsaturated fat content. Shelled walnuts must be kept in an airtight container and placed in the refrigerator. They will keep in the refrigerator for up to six months.
There are several ways you can add walnuts to your daily diet without tiring of them.
- Add walnuts to your morning oatmeal, and to all types of cooked grains such as brown rice and quinoa
- Add chopped walnuts to green salads and cooked vegetable dishes
- Make your own trail mix by combining walnuts, almonds, sunflower seeds and goji berries
One of the healthiest ways to enjoy walnuts is to dry roast them at home. Commercially roasted walnuts are not recommended as they are heated at high temperatures resulting in the formation of free radicals.
Dry Roasted Walnuts
Directions:
- Preheat oven to 160-170°F
- Place one layer of walnuts on a cookie sheet
- Roast for 15-20 minutes
*To enhance the “roasted” flavor, try putting a little liquid aminos seasoning or tamari (soy sauce) into a spray bottle and misting the nuts before roasting.
Recipe by World’s Healthiest Foods
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