9 Delicious Walnut Recipes

Walnuts, the nuts of wonder, not only taste amazing but can also provide us with countless benefits. Eating them as a snack is the easiest way to consume a couple of walnuts a day but how about some more adventurous ways of adding them into our diet?

Walnuts, the nuts of wonder, not only taste amazing but can also provide us with countless benefits. Eating them as a snack is the easiest way to consume a couple of walnuts a day but how about some more adventurous ways of adding them into our diet? Today I want to share with you a selection of delicious recipes which incorporate this wonder nut. I hope they will get you inspired.

blue-cheese-tartines-with-apples-arugula-walnutsBlue Cheese Tartines with Apples, Arugula & Walnuts

broccoli-salad-with-apples-walnuts-and-cranberriesBroccoli Salad with Apples Walnuts and Cranberries

butternut-squash-and-pomegranate-kale-salad-with-spiced-honey-walnutsButternut Squash and Pomegranate Kale Salad with Spiced Honey Walnuts

chopped-walnuts-twist-cookiesChopped Walnuts Twist Cookies

coffee-walnut-cakeCoffee Walnut Cake

maple-granola-with-walnuts-and-cranberriesMaple Granola with Walnuts and Cranberries

pear-and-apple-frittata-with-walnuts-goats-cheese-and-honeyPear and Apple Frittata with Walnuts, Goats Cheese and Honey

walnut-banana-protein-pancakesWalnut Banana Protein Pancakes

walnut-sage-cranberry-stuffed-mushroomsWalnut, Sage & Cranberry Stuffed Mushrooms

Which of those tickles your fancy?

And if you are in a super experimenting mood, remember walnut pairs well with apple, apricot, banana, caramel, chocolate, cinnamon, nectarine, peach, pear, plum, rum.

5 Benefits of Walnuts

Who knew that walnuts are truly the nut of wonder… well actually they aren’t nuts but seeds but you get the point. They are among the oldest foods grown by humans, dating back to 7000BC, super rich in nutrition and with countless benefits to our body.

Who knew that walnuts are truly the nut of wonder… well actually they aren’t nuts but seeds but you get the point. They are among the oldest foods grown by humans, dating back to 7000BC, super rich in nutrition and with countless benefits to our body.I was never a huge fan of walnuts. I do like them, don’t get me wrong, but given the choice of different nuts I would usually go for almonds, cashews or even hazelnuts. Since coming to Bulgaria we have discovered that walnuts are the only protected tree in this country, which obviously means no chopping without very special permission, as a result there are walnuts everywhere! And I really mean everywhere! I can go for a 5 minute walk to my local village shop and come back with a basket of walnuts if I was to collect only those that have dropped from the trees along the sidewalk.  With such an abundance of these nuts I have started to look closer into them and to my big surprise I have discovered that they are truly nuts of wonder with many benefits which really shouldn’t be overlooked.

Heart health

Walnuts contain the plant-based omega-3 fat alpha-linolenic acid (ALA), which is an anti-inflammatory and may prevent the formation of pathological blood clots. Research shows that people who eat a diet high in ALA are less likely to have a fatal heart attack and have a nearly 50 percent lower risk of sudden cardiac death. They also decrease LDL cholesterol, which is the so called “bad cholesterol” and increases production of the good one.

Brain health

Walnuts have a very high antioxidant content, which means that they can improve your brain functions including the memory function, comprehension and possibly even slow the progress of Alzheimer’s disease.

Weight control

Surprisingly those fatty, fairly high calorie nuts can help us lose weight. If added to your diet they will help to keep us fuller for longer. One study has shown that people who included walnuts in their breakfast had a sense of fullness for much longer than the group which didn’t, which means less snacking, less other foods, less calories…

Source of vitamins and minerals

Walnuts are an excellent source of many vitamins and minerals including: folic acid, vitamin B, vitamin E, magnesium, copper, phosphorus.

Beauty nut

Well, walnuts can help us with the quality of our sleep (thanks to melatonin), they will strengthen our hair (thanks to biotin / vitamin B7) and make our skin glow (thanks to vitamin B and antioxidants) so how could we not call it a beauty nut?

 

Those are just five of the main benefits of walnuts. According to many articles on the net there is many, many more, some less proven then others but the bottom line is: walnuts are good for you, really good! Now, it’s just a case of finding some “healthy” (aka organic grown) walnuts near you. And if you struggling give me a shout I can share our stash with you 🙂

Source:
https://authoritynutrition.com/foods/walnuts/
http://articles.mercola.com/sites/articles/archive/2014/05/19/7-walnuts-benefits.aspx
http://www.thehealthsite.com/fitness/go-walnuts-13-health-benefits-of-this-awesome-nut/
https://www.ncbi.nlm.nih.gov/pubmed/19910942
https://www.ncbi.nlm.nih.gov/pubmed/16825686