Walnut Recipes

Walnut Quinoa Salad here

Goji and  Walnut Stuffing here

Granola here

Walnut butter here

Nutritional Information for Walnuts

Often called 'brain food' because of their resemblance to our craniums and because of all their healthy fats that are great for brain health. Walnuts are a great source of protein, fibre, calcium, iron, magnesium, zinc and selenium. 1oz (1/16 of a lb or 14 walnut halves) contains 185 calories, 18g of fat and 2g of fibre.

Don't shy away from this nutritious form of fat - the omega-3 content in walnuts will help lower bad cholesterol (LDL), help lower blood pressure, heart disease and stroke. Just a handful contains the omega-3 equivalent of 3 oz of salmon. These healthy oils, phytochemical antioxidants & high vitamin E content help maintain radiant skin and the integrity of all cell membranes reducing susceptibility to cancers, ageing, inflammation and neurological disease.

Walnuts are a natural source of melatonin which helps regular sleep cycles.

Walnuts can help improve sperm quality, impotency and vasodilation for improved blood flow due to high fatty acid (113% DRI from 1/4 cup), calcium and anti-inflammatory properties. These same nutrients are great for heart health and the circulatory system.

Some phytonutrients found in walnuts, like quinone juglone, aren't found in other commonly-eaten foods. They have rare antioxidants and anti-inflammatory properties. They are known to moisten the lungs and intestines helping relieve coughing and wheezing.

The GI (glycemic index) of walnuts is zero - so like most nuts a great snack for diabetics or others with blood-sugar issues.

Antioxidant and anti-inflammatory properties help reduce cancer risk. Studies have shown a reduction in prostate and breast cancers from as little as 3 oz of walnuts per day (cite).

Studies have shown improved weight management when consumed in moderation.

General and Historical Information About Walnuts

Walnuts have been called the 'king of nuts' and the 'nut for the gods'. The walnut tree, after being planted, takes 4 years to produce fruit and then will produce for 45 years. They are often picked green and pickled, made into marmalade or liqueur.

At ancient roman weddings walnuts were thrown as a sign of letting go of childhood. The nut cracker was specifically designed for walnuts and may break with other types of nuts.

Most walnuts found are Persian or English varieties but black walnuts and butternuts are native to North America. North American walnuts were first cultivated in California by the Franciscan Fathers in the late 1700s and were known as "mission" walnuts.

References

Albala, Ken. Nuts a Global History. London: Reaktion Books, 2014. Print
Haas, Dr. Elson and Dr. Buck Levin. Staying Healthy with Nutrition.New York: Ten Speed Press, 2006. Print
Pitchford, Paul. Healing with Whole Foods. Berkeley: North Atlantic Books, 2002. Print
Tadayyon, Dr. Bahram. The Miracle of Nuts, Seeds and Grains. Xlibris, 2013. Print
WHFoods. "What's New and Beneficial about Walnuts." http://www.whfoods.com/genpage.php?tname=foodspice&dbid=99#healthbenefits