Walnuts – the crunch!

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Walnuts – the edible options are endless.

Eaten Spanish style with cheese and honey is divine, in homemade cake or banana loaf is scrumptious, tossed in a salad or over breakfast cereal is a treat. The flavour is fabulous and the soft crunch under the teeth gives a brilliant texture.

Healthy Walnut Research

The University of Barcelona has been working on the benefits of the Mediterranean diet for years. The inclusion of a 30g daily serve of tree nuts, – mostly walnuts, with almonds and hazelnuts too, produced a massive 30% reduction in deaths from cardiovascular disease and stroke.

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What’s good in Walnuts?

Lots of poly and mono unsaturated fats – and to stop these fats going rancid, there are lots of antioxidants – all wrapped up in a crunchy fibrous structure.

Fats come with calories, it’s not surprising that 100g walnuts have 654 kcal – our Spanish friends recommend a modest 30g per day. Walnuts are 15% protein, 7% dietary fibre – a smattering of iron, calcium and selenium with bits of the antioxidant vitamins E and A, and some B vitamins folate and niacin. The high protein value means that a small serve of walnuts provides a big feeling of satiety.   This comes with very little sodium and low carbohydrate.

The fancy chemicals are the flavanols, the anthocyanidins and proanthocyanidins. These guys are the antioxidants associated with protecting us from heart disease and stroke.

Walnuts also contain a little choline which is showing promise in research on the prevention of cognitive decline in old age.

Storage – keep cool. All nuts are high in fats, to avoid them getting bitter and rancid we need to eat them promptly or keep them cool – and check the ‘eat-by’ dates when we buy them.

There’s lots more interesting info on walnuts, here’s a taster !

Quinoa porridge with flaxseed, mango and blueberries

 Try this quick, tasty breakfast for a healthy start to the day.

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Recipe:

Ingredients:

Half a cup/90g quinoa flakes

One and a half cups/360ml  water

1 tablespoon of ground flaxseed

A few chunks of mango (fresh or frozen)

Two tablespoons of blueberries

One quarter cup/60ml milk

Honey or maple syrup to taste

Instructions:

Place water in pot and bring to the boil.  Add quinoa flakes and cook for 90 seconds stirring frequently. Remove from heat. Pour in milk. Sprinkle flaxseed, mango and blueberries on top. Drizzle honey or maple syrup to taste. Delicious!