Walnuts are good for the heart, brain, bones, and waistline, and may help to fight breast and prostate cancers, but they aren’t at the top of the American snack list. Add a little spice, or just toast them, and you may well discover a new winter comfort food.
Antioxidant Stars
Walnuts are very high in antioxidants, the nutrients that reduce our internal “rusting,” triggered by living longer, eating too much unhealthy food, and being around various toxins that are part and parcel of our environment.
In a study of more than 1,100 foods, walnuts were second in antioxidant content, outranked only by blackberries. The nuts contain more antioxidants than strawberries, cranberries, raspberries, or blueberries.
Healthy Fats
Unlike other popular nuts, walnuts are a rich source of healthy omega-3 fats, similar to those found in salmon and other cold-water fish. The plant form of this fat — alpha-linolenic acid (ALA) — is not identical to the fish form but our bodies convert the ALA to the type of beneficial fats in fish.
Almonds, peanuts, and pistachios don’t contain any ALA. Pecans have only a fraction: 0.5 grams per ounce. Walnuts pack 2.5 grams of ALA per ounce, an amount known to produce health benefits.
Studies have shown that walnuts lower total and “bad” LDL cholesterol; help to preserve bone; ward off dementia; protect against diabetes and improve heart health among diabetics; help to control appetite and weight; and may slow growth of breast and prostate cancer tumors.
How to Benefit
The trick is to replace less healthy foods, such as animal fats and starchy carbohydrates (chips, pretzels, sugary baked goods, and other refined grains) with walnuts. Doing so can lead to some weight loss, as well as improved overall health.
The nuts contain 190 calories per ounce: about 14 walnut halves, which equates to the calories in about 1.5 ounces of chips. But the nuts are more satisfying, and you’re not likely to keep craving more and more, unless they’re salty or sugary and you’re addicted to either one of those seasonings.
In studies, trading calories from starchy carbohydrates and unhealthy fats for walnuts resulted in improved health and weight. Among other things, walnuts help to keep arteries dilated after a high-fat meal.
Varying the Taste
Raw walnuts may not appeal to you, but toasted or spiced nuts offer a range of tastes. And heating walnuts for a short period of time doesn’t destroy their beneficial ingredients.
Toasting brings out flavors and aromas, and there are two main ways to do it. Neither requires any added fat.
• On the stove: A cast iron pan works best but other skillets will also do the job. Use medium heat and stir the walnuts for even toasting, until they are lightly golden. Remove immediately from the pan, or they will very quickly become overdone.
• In the oven: Preheat the oven to 350 degrees. Spread walnuts in a single layer on an ungreased baking sheet and bake for about 5 minutes, until lightly golden. Stir once or twice while baking for even heat distribution. Once they’re done, immediately take the walnuts off the baking sheet or they will burn.
Candied walnut recipes call for a fair bit of sugar and, most often, butter. However, you can easily spice up walnuts without these ingredients:
• Preheat oven to 300 degrees.
• For one pound of shelled walnuts, beat 1 egg white until frothy.
• Mix walnuts in egg white so they’re evenly coated.
• Sprinkle with cinnamon.
• Lay walnuts in a single layer on a cookie sheet lined with aluminum foil.
• Bake until dry and crisp, for about 30 minutes, turning walnuts over every 8 to 10 minutes.
Baking time will vary, depending on your oven and the size of the nuts. Instead of cinnamon, you can try your favorite spice mixtures, such as Cajun or Italian.
Walnuts, raw, toasted, or spiced, make a great snack and add flavor and texture to salads and pasta dishes. For more recipes, visit Walnuts.
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