Tuesday, July 12, 2011

Walnuts. Eat Them!

Did you know that walnuts are packed with a combination of more high-quality antioxidants than any other nut? Yeah, I didn't know this either, until I read it in an article in Today's Dietitian Magazine. Scientists recently reported these findings at the American Chemical Society National Meeting and Exposition, and it turns out that a handful of walnuts contains close to two times the amount of antioxidants as the same handful of any other nut (peanuts, almonds, pistachios, etc.). And it's not just the high-quality antioxidants in walnuts that make them so amazing, they are also packed with high-quality protein, vitamins, minerals and fiber. And let's not forget that walnuts, unlike any other nut, are also an excellent source of omega-3 fatty acids (alpha linolenic acid) (** But remember they also contain significant amounts of 0mega-6 fatty acids, so you need to balance these out! **)




Source: iStockPhoto


The article also mentioned another unique quality regarding walnuts, which is that they are typically eaten raw, without roasting. Other nuts are often roasted, therefore the quality of their antioxidants decrease.


So what are some ways you can start enjoying more walnuts?

  • Add them to your oatmeal, cereal or pancakes in the morning.






  • Add that walnut butter to just about anything; rice cakes, sandwiches, crackers, mix it with squash and yogurt (haha, random!).....


.... add it to oatmeal with cooked sweet potato.



  • Throw some walnuts on top of quick breads or add them to any type of muffin (before baking).


  • Or, just eat them by the handful!

QUESTION: What are some ways you incorporate walnuts into your diet?

18 comments :

  1. Love walnuts! usually with oatmeal, or just on there own as a snack :) Do worry about their omega 6 content though, how do you suggest it is balanced out? Just eating plenty of oily fish with omega 3?

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  2. Yep! I puffy heart walnuts! The omega 3's alone made me a convert! Plus they're way cheaper than pecans and almonds, too many times. I've never made nut butter though...need to! It's on the list. I just don't go through it all that quickly so I'll need to make a smallish amount, or it will disappear a little too quickly :)

    Looking forward to Sunday!!!!

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  3. I love topping my salads with walnuts - it adds such a great crunch and flavor!

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  4. I love walnut butter - but probably use them the most in baked goods or whipped banana oats.

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  5. Zach was just reading me the walnut study the other day!! :-) So interesting!! We were actually in the car, and he was reading it to me on his iphone, and after he finished reading it we detoured to the grocery immediately to restock our walnut supply! :-) We've been tossing the raw walnuts with roasted veggies and salads recently - such a gorgeous crunchy topping... and I SO need to fix your walnut butter!! I confess the only reason I haven't fixed it yet is because I keep forgetting to ask you this question, so thank you for reminding me :-) What approx quantity of walnuts should I purchase to make a jar of walnut butter?

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  6. walnut butter? you made it? you really do what you preach Gina!!! :)
    I like walnuts in salads. I need to try walnut butter when I go back to the US!

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  7. I love walnuts. I eat them nearly everyday! Usually they're a go-to snack, but I really like them on overnight oats and yogurt/fruit salads. That homemade walnut butter sounds tasty though! Until I read this study the other day, I always heard almonds won the crown in the nut family. But walnuts have always been more of a favorite of mine!

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  8. Love the idea of making walnut butter. Such an easy way of getting those omega 3s!! I seriously need to get a good food processor or vita mix!!

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  9. I love walnuts! I actually brought some to snack to today. I'm so happy to hear how awesome they are!

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  10. They are one of my most favorite nuts!! I love that they are filled with omegas. Usually I just eat them right out of the bag. ;)

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  11. I love walnuts in my cereal, on yogurt for crunch, and in chocolate chip cookies. (but since I joined weight watchers, there aren't too many batches of those cookies being made!) Thanks as always Gina for the great info! Have a good day.

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  12. I have discovered glazed walnuts! So good!

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  13. i always forget about walnuts! mainly because i'm a huge almond whore haha yes i just called myself an almond whore. i bet they would be delicious thrown into a smoothie for a grainy and nutty texture!

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  14. I mildly allergic to Walnuts so I avoid it, but in India there is a place that specializes in making Walnut fudge. I always partake in that..so good. i want some fudge now :)

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  15. I need to try walnut butter! I love walnuts in pancakes and muffins.

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  16. I love walnuts!! Especially in baked goods :D

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  17. I love adding walnuts to my smoothies in the morning!

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