Serving Ideas:
Consumed as a nut, walnuts can be eaten raw or cooked - toasted, candied, roasted, or boiled.
As snacks, grab them right out of the bag or have them roasted or pickled first. They can be a part of a trail mix, added in muesli, or any breakfast treats as well.
A simple yet healthy addition to savory or sweet dishes, pasta, salads, soups, or desserts. They are also used in baking, as a garnish, toppings, or snack. Walnuts have become a staple nut in the kitchen worldwide.
Recipe Suggestion:
Strawberry-Walnut Yogurt
Ingredients
1 plain yogurt
20 g walnut kernels
1 tbsp of honey
1 fresh mint leaf
Directions
Crush some of the walnuts using a mortar and pestle to obtain fine chips.
Mix with honey.
Whisk the yogurt.
In a glass, pour the whipped yogurt.
Stir in the honey with crushed walnuts.
Garnish with mint leaf, some slices of strawberry and walnuts.
Serve chilled and enjoy!
Health Benefits:
One of the top healthiest nuts, they are an excellent source of omega-3 fatty acids, antioxidants, plant compounds, polyphenols, vitamins such as B-complex, vitamin K and E with most of the essential minerals such as copper and manganese. They are also a plant-based protein source.
Eating walnuts may only contribute to the improvement of brain health, gut health, and overall health. They may help as well in preventing several diseases, decreasing inflammation, and fighting off oxidative stress.
As they are calorie-dense, they may help as well in controlling hunger pangs and the appetite.
| Average Nutritional Values (serving size 1/4 cup) | Per 30 g |
| Calories | 194 | * |
| Total Fat | 19 g | 24% |
| Saturated Fat | 1.8 g | 9% |
| Cholesterol | 0 mg | 0% |
| Total Carbohydrates | 4.4 g | 2% |
| Dietary Fiber | 1.8 g | 6% |
| Sugars | 0.9 g | |
| Protein | 4.4 g | 9% |
| Sodium | 0 mg | 0% |
| Calcium | 35 mg | 3% |
| Iron | 1 mg | 6% |
*Percent values are based on a 2000-calorie diet.
Storage: Store in an airtight sealed bag in a cool dry place. For best quality, refrigerate after opening.
Shelf life: 1 year unopened in the fridge, 6 months after opening.
