Wholly Nutritious Simply Delicious

8/14/2019 Wholly Nutritious Simply Delicious

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are one of the few whole foods

that contribute many benef icial

nutrients to the diet. For example,

walnuts are a rich source of good

polyunsaturated fat (PUFA) which

includes essential alpha-linolenic

acid (ALA), the plant form of

omega-3 fatty acid. One serving

of walnuts contains 18 grams of

total fat, of which 13 grams are

PUFA and 2.6 grams are ALA.

you favorite nuwhen it comes to omega-3 content?

How doesstack up


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Walnuts and Heart HealthEating a handul o walnuts tastes great, and is a

heart-healthy addition to your diet. For over a decade,

researchers have shown diverse benets o this

whole ood through many clinical studies. Due to

the strength o evidence supporting cardiovascular

health, the U.S. Food and Drug Administration

approved the rst ever qualied health claim or a

whole ood in March o 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.

Chronic internal infammation is a key component in

heart disease. Pennsylvania State University research

published in the Journal of Nutrition1 showed that

subjects who ate a diet that included walnuts, walnut

oil and faxseed oil daily reduced C-reactive Protein

(CRP) and harmul plaque adhesion molecules,

two signicant markers o infammation in arteries.

Subjects also exhibited decreased lipid and lipoprotein

levels and vascular anti-infammatory eects.

1 J Nutr. 2004 Nov;134(11):2991-7.

Walnuts and DiabetesWalnuts can be a nutritious choice or people with

diabetes. A study published in 2004 reported the

eect o a moderate-at diet, inclusive o walnuts, on

blood lipid proles in patients with type-2 diabetes.

The walnut group achieved a 10% reduction in

LDL cholesterol. The researchers concluded that

adding walnuts improved the blood lipid levels o

the patients with type-2 diabetes and increased

important polyunsaturated at in the diet.2

Walnuts and AntioxidantsWalnuts contain several antioxidants including selenium,

melatonin, gamma-tocopherol (a orm o vit amin E) and

several polyphenols. In a 2 006 study, 1113 dierent

oods were tested and walnuts ranked second only to

blackberries in terms o antioxidant content.3 Another

study examining the levels o antioxidants in various

oods, reported at least 10 dierent antioxidants present

in walnuts (802 mg GAE o total phenols per ounce).

According to the study, a handul o walnuts has sig-

nicantly more phenolics (antioxidants) than a glass o

apple juice (117 mg), a milk chocolate bar (205 mg),

or a glass o red wine (372 mg).4

Beneficial NutrientsIn addition to antioxidants and essential ALA/omega-3

atty acids, an ounce o walnuts provides 2 grams o

protein and 8% o the recommended daily intake o

ber. Walnuts are also a good source o magnesium

(44.79 mg/oz) and phosphorus (98.09 mg/oz).

Walnut StorageFor optimum taste and reshness, store walnuts

in the rerigerator. I you want to store them or a

month or longer, place in the reezer. Always use

air tight containers to preserve the great favor.

Simple and Tasty Ways toEnjoy Walnuts Top hot or cold cereal with walnuts

Enjoy a breakast parait or smoothie with yogurt,

resh ruits and walnuts

Add walnuts to mun or pancake bat ter

Use walnut hummus as a sandwich spread or

vegetable dip

Add seasoned or spiced walnuts to salads

A handul o walnuts makes a great anytime snack

Coat sh or poultry with chopped walnuts and herbs

Walnuts and pizza? You bet! Add to dough or

sprinkle on veggie pies

Top a bowl o ice cream wi th chopped walnuts,

blueberries and dark chocolate sauce

Combine walnuts into side dishes such as rice,

quinoa and whole wheat pastas

Add walnut halves to your avorite cheese plat ter

Walnut Quinoa Salad

Ingredients (Serves 10)1 cups water

1 cup uncooked quinoa

3 tablespoons walnut oil, plus additional oil i needed

3 tablespoons lemon juice, plus additional lemon juice

i needed

1 teaspoon dried oregano leaves

teaspoon ground cumin

teaspoon salt, plus salt to taste

teaspoon reshly ground black pepper

1 cup cooked corn kernels, or rozen corn, thawed

hal an English cucumber, quartered lengthwise,

seeded, and thinly sliced

68 oz. cherry tomatoes, halved, to make about 1 cups

cup chopped Caliornia walnuts, toasted

cup crumbled eta cheese, preerably favored with

garlic and herbs

cup coarsely chopped, pitted, Kalamata olives

cup chopped resh parsley

DirectionsCombine water and quinoa in a 2-quart saucepan and

bring to a boil over high heat. Cover the pan, turn the heat

to low, and simmer until the water is absorbed, 1012

minutes. Set aside o heat or about 5 minutes, then stir

and fu the quinoa with a ork.

In large bowl, whisk together the walnut oil, lemon juice,

oregano, cumin, salt and pepper. Add corn, cucumber, cherry

tomatoes, walnuts, eta, olives, parsley and quinoa, and stirand toss to coat with the dressing. Rerigerate until serving.

Taste the salad, and season with additi onal salt, walnut oil

and lemon juice i you wish.

Nutrition Information200 Calories, 13g Total Fat, 2g Saturated Fat, 1.27g Omega-3, 5g

Cholesterol, 250mg Sodium, 18g Total Carbs, 3g Fiber, 6g Protein

Recipe Courtesy of: I LOVE Walnuts! Recipe Contest Winner Priscilla Yee

2 Including Walnuts in a Low-Fat/Modifed-Fat Diet Improves HDLCholesterol-to-Total Cholesterol Ratios in Patients With Type 2 Diabetes.Diabetes Care. 2004 Dec;27(12):277783.

3 Content o Redox-active Compounds (ie, antioxidants) in Foods Consumedin the United States. Am J Clin Nutr. 2006 Jul;84(1):95135.

4 Walnut Polyphenolics Inhibit J Nutr. 2001 Nov;131(11):283742.

For up to date health informationand great recipes, visit walnutsonline at WWW.WALNUTS.ORG


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California Walnuts, raw(English walnuts)

Walnuts land on numerous Superood lists,

because o their exceptional nutrient profle.

Nutrition FactsServing Size: 1 ounce (28g)

1/4 cup shelled halves or pieces

14 halves

Amount Per Serving

Calories 190

Calories rom Fat 160 % day Va

Total Fat 18g 28%

Saturated Fat 2g 9% TransFat 0g

Monounsaturated Fat 3g

Polyunsaturated Fat 13g

Omega-3 Fatty Acids

Alpha-Linolenic Acid 2.6g

Cholesterol 0mg 0%

Sodium 1mg 0%

Potassium 125mg 4%

Total Carbohydrate 4g 1%Dietary Fiber 2g 8%

Sugar

Wholly Nutritious Simply Delicious

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