WALNUTS

Health Benefits
Did you know that eating a handful of walnuts each day may help reduce your risk of heart disease? Walnuts are a great source of omega-3 fatty acids and contain more omega-3s than any other nut. The fat profile including monounsaturated fats and the polyunsaturates like omega 3 fats in walnuts have been shown to lower LDL or bad cholesterol and to prevent platelets from sticking together and forming clots. Numerous studies have shown that omega-3s help reduce the risk for heart disease, diabetes, cancer, stroke, high blood pressure, obesity and clinical depression.
Walnuts are also a great way to add protein without added saturated fat and cholesterol. Other exciting research is finding that the antioxidant melatonin, from walnuts, may reduce the incidence of cancer, delay or make less sever neurodegenerative diseases of aging such as Parkinson’s and Alzheimer’s. Other studies have proven that walnuts aid in satiety and may benefit consumers trying to lose weight or maintain weight.

Nutrient Information
Approximately 30g or 1 oz of walnuts (14 halves) contains
185 kcal
4g protein
18g fat
2.6 g omega 3 fats
4 g carbohydrates
2 g fibre
28mg folate
0.2mg vitamin E
28mg calcium
0.82 mg iron
0.88 mg zinc

Storage
Walnuts are harvested and stored in temperature-controlled environments and then shipped on demand and only cracked when ordered for the shelled market. This ensures quality and freshness.

Shelled walnuts can be stored in an airtight container in the refrigerator for up to six months or freeze for up to one year. Walnuts may be used directly from the fridge or freezer. Use a glass or heavy plastic container to prevent walnuts from picking up moisture or odours from other foods.

In-Shell walnuts can be stored in a plastic bag in a cool, dry place for up to 3 months. Shell just before using. Choose walnuts with shells free of cracks and holes. Don’t store in-shell walnuts in your refrigerator’s crisper drawer, as they will deteriorate because of the humidity.

Preparing Walnuts for recipes
Oven: Spread evenly on cookie sheet. Bake 5-7 minutes at 350 degrees
Microwave: In glass pie plate cook in single layer on high 5-6 minutes (stir every 2 minutes)
Skillet: In large dry skillet over medium-high heat, cook walnuts until lightly toasted, 1-2 minutes.

Recipe Ideas for Eating more Walnuts
Sprinkle toasted walnuts on your cereal or yogurt
Add chopped walnuts to a sandwich or wrap fillings
Use walnuts instead of pine nuts in pesto
Try beets, green beans, walnuts and blue cheese as a salad with a tangy vinaigrette
Add toasted walnuts to stir-fries or sautéed vegetables for extra crunch and flavour
Add chopped walnuts to muffins, bread, cookies, cakes and loaves
Include walnuts in your trail mix or granola recipe
Puree walnuts with garbanzo beans for a hearty hummus
Sprinkle walnuts on top of chopped fruit and yogurt for a delicious breakfast or snack
Add walnut hummus to a grilled vegetable sandwich
Add ground walnuts to thicken a turkey chili made with tomato sauce
Mix ground walnuts and breadcrumbs to encrust salmon fillets, chicken breasts or pork chops

The Bottom Line:
Eating a handful of walnuts on a regular basis can not only add interest and flavour to your meal but may also help prevent disease and promote good health.