Walnuts
Posted by Valerie M. on Sunday, March 8, 2009
Looking for a great heart-healthy snack? Try walnuts! Walnuts are one of the best natural sources of alpha-linolenic acid (also known as ALA), which is an essential omega-3 fatty acid. O.K., so why is that important? Recent research suggests that these omega-3's can reduce your risk of heart disease, certain types of cancer, stroke, diabetes, high blood pressure, obesity, and even clinical depression. You only need about 1.5 ounces (slightly more than 1/4 cup) daily. A serving of this size also provides 2 grams of fiber, 5 grams of protein, and about 5 % of your daily need for Iron. Something to be aware of, though, is that if you want to add walnuts to your diet, this recommended serving has about 200 calories. If you're watching your weight, it's best to use the walnuts to replace another high-calorie food.
Some tips for adding walnuts to your diet:
Spiced Walnuts
Makes about 12 servings (1/4 cup each)
1 egg white
1 teaspoon water
1 Tablespoon sugar
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 to 1/2 teaspoon cayenne pepper
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
3 cups walnuts
Non-stick cooking spray
Preheat oven to 325 degrees F. Line a 13 x 9 x 2" baking pan with foil. Lightly spray the foil with non-stick cooking spray.
In a medium bowl, beat egg white and water until the mixture is frothy. Add sugar, cinnamon, salt, cayenne pepper, cumin, and coriander and beat until mixture is combined. Stir in the walnuts, toss gently until the walnuts are coated.
Spread the walnuts in an even layer in the baking pan. Bake for 20 to 25 minutes (stir the mixture halfway through the baking time). The walnuts should appear dry.
Remove foil with the walnuts from the baking pan and cool. If the walnuts stick to the foil, gently peel them away.
Store in an air-tight container.
Recipe adapted from Better Homes and Garden magazine.
Some tips for adding walnuts to your diet:
- Sprinkle chopped walnuts on hot or cold cereal.
- Add chopped walnuts to a green salad.
- Mixed chopped walnuts into low-fat yogurt.
- Chopped walnuts can also be added to fruit salads.
- Plain walnuts make a great snack!
Spiced Walnuts
Makes about 12 servings (1/4 cup each)
1 egg white
1 teaspoon water
1 Tablespoon sugar
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 to 1/2 teaspoon cayenne pepper
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
3 cups walnuts
Non-stick cooking spray
Preheat oven to 325 degrees F. Line a 13 x 9 x 2" baking pan with foil. Lightly spray the foil with non-stick cooking spray.
In a medium bowl, beat egg white and water until the mixture is frothy. Add sugar, cinnamon, salt, cayenne pepper, cumin, and coriander and beat until mixture is combined. Stir in the walnuts, toss gently until the walnuts are coated.
Spread the walnuts in an even layer in the baking pan. Bake for 20 to 25 minutes (stir the mixture halfway through the baking time). The walnuts should appear dry.
Remove foil with the walnuts from the baking pan and cool. If the walnuts stick to the foil, gently peel them away.
Store in an air-tight container.
Recipe adapted from Better Homes and Garden magazine.
