Everyone loves a nut, so why doesn’t everyone reach for a handful of raw or roasted nuts instead of greasy chips? Perhaps shedding some light on the immense health benefits of this delicious snack will set things right. If it is a savory or sweet treat that one craves, nuts can be enhanced to satisfy both tastes.
When consumed in their raw form, all nuts hold many health benefits and are also naturally tasty. However, adding a little salt or flavoring doesn’t take away these health benefits. Even baking will not deplete the nutritional value of nuts, making it the perfect way to ease midday hunger pangs or late night cravings.
A Serious Health Nut
In regards to flavor and nutritional value, it is the wonderful walnut that wins out amongst the rest. Walnut benefits can be tasted and tested. Here are several reasons why everyone should eat more of this crunchy treat:
• These nuts are incredibly high in gamma-tocopheral forms of Vitamin E. The thin skin of the walnut is the best source of this type of Vitamin E. Vitamin E is a strong antioxidant that supports cellular structure of skin tissue.
• Many health conscience people tout the benefits of a raw diet for adequate fiber amounts, decreased heart stress and overall organ support. As raw foods go, there are few foods that compare to the great taste and nutritional value of a walnut.
• A high concentration of B complex vitamins are found in the walnut. B complex increases energy, boosts metabolism and promotes stable mood levels. These benefits can be reaped by just eating 7 to 12 full size nuts a day.
• The walnut contains an immense amount of omega-3 fatty acids. In fact, all nuts contain a high dose of this fantastically beneficial nutrient. Omega-3 fatty acids have been proven to bring down cholesterol levels, blood pressure, risk of stroke, coronary disease, heart attack and even prevent certain cancer cells from forming.
• They taste great when added to meals or alone as a snack. The walnut has a much milder flavor than other nuts which makes it blend well into recipes. In addition, the meat of the nut is more tender than other nuts while retaining a pleasant crunch.
A Truly Tasty Nut
A handful of nuts can satisfy late afternoon hunger pangs and snack cravings in a healthy and tasty way. In addition, this particular nut can greatly compliment many recipes. Here are a few ideas for adding walnuts to favorite dishes:
• Sprinkle on top of any green salad
• Toss in a cup of these chopped nuts in Fettuccine Alfredo or any other white sauce pasta recipe to give the dish a crunch factor and a hit of nutty flavor.
• Chopped and added to oatmeal. Throw in a few raisins and that is one of the most nutritious breakfasts one can eat.
• These nuts are famously seen in certain muffins such as banana walnut muffins and bran muffins. However, experiment with some other flavors such as blueberry and cranberry muffins.
• Add to seafood dishes that include a honey glaze such as honey shrimp, tilapia or honey soft shell crabs. In such dishes, the walnut is usually served whole. However, the chopped or diced version is always acceptable and does not change the flavor.
• Included in chicken salad, tuna salad, egg salad or macaroni salad
• Fruit salads come alive when these nuts are added. There is no limit to the type of fruits combined since this nut mixes well with all. Being a larger size nut, the walnut can be candied and served as an enhanced treat. A trip to the local shopping mall or a carnival concession stand isn’t necessary to enjoy sweet candied nuts.
The following is a recipe for how to make candied walnuts right at home:
Ingredients
6 cups halved nuts
¼ cup maple syrup
¼ cup corn syrup
A pinch of cinnamon
A pinch of salt
3 teaspoons sesame seeds
Directions
1. Preheat oven to 325 degrees Fahrenheit
2. Combine all ingredients in a large mixing bowl and stir until all nuts are evenly coated with syrup and the other ingredients are dispersed throughout the nuts.
3. Place the nuts on a baking sheet that is covered with wax paper or parchment paper.
4. Bake for 30 minutes. Be sure to flip the nuts over once or twice during the cooking time.
5. Once nuts are light brown or a toasty shade, remove from oven and allow to cool for about 15 minutes before enjoying.
As one can see, walnut benefits are wide ranging. The walnut is both a health food and a delicious indulgence at the same time. Whether it is a handy snack or a new way to enjoy lots of vitamins and minerals, the walnut is a great way to benefit any lifestyle.
About the author: John Grant is a professional blogger and printed writer on many subjects relating to the importance of balanced diets. He also writes on the nutritional importance of many natural foods available on the market and is currently traveling around many countries for further research into abundant food products that can offer more healthy diet requirements such as nut recipes and the benefit of walnuts.