Ingredient Spotlight #2: Walnuts

As you probably already know, walnuts are a member of the tree-nut family (Walnuts).  If you’ve ever seen a whole walnut, you know that the walnut kernel consists of two lobes, commonly referred to as walnut halves (Walnuts).  While the walnut itself is white in color, it is enclosed in a flaky and brown skin (Walnuts).  Walnuts add a great crunch to almost any meal, and can be incorporated into breakfast, lunch, and dinner recipes!  Below you’ll find a list of the nutritional perks to eating walnuts.  Just 1/4 of a cup of walnuts contains:

5 grams of protein

0 mg of cholesterol

0 mg of sodium

0 grams of sugar

Oodles and oodles of omega-3 fatty acids

Heaps and heaps of antioxidants

40% daily value of manganese

20% daily value of copper

10% daily value of magnesium

Here are some tips and tricks to incorporate more walnuts into your own diet!  First, chop them up and sprinkle over salads and yogurt (Walnuts).  The flavor of maple enhances the taste of walnuts, so try a walnut salad with maple balsamic vinaigrette or a yogurt and walnut parfait that uses maple syrup as a natural sweetener.  Next, add walnuts into parsley or basil pesto recipes and pair with parmesan cheese… it’s delicious!  Also, try adding walnuts to your homemade granola recipe (Walnuts) or package of trail mix.  Furthermore, walnuts are wonderful in any and all types of desserts (Walnuts).  With the holiday season getting closer and closer and the season of autumn in full swing, give the desserts you make a nutritional boost with these tree nuts (Walnuts)!  Add them to pies, cakes and cookies, and always sprinkle them over a bowl of ice cream!

I hope this information is helpful!  Let me know how you incorporate walnuts into your diet this week!

Until Next Week…Plan Well, Pack Well, Live Well,

Katie 🙂

Works Cited

“Walnuts.” Whfoods.  The George Mateljan Foundation.  2013.  Web. 14 Oct. 2013. <>


3 thoughts on “Ingredient Spotlight #2: Walnuts

  1. Erin

    I’m a week late with this, but wanted to add that my favorite place to add walnuts is to chicken salad. Adds a nice crunch to a delicious sandwich!

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