Chatelaine Kitchen

10 heart-healthy walnut recipes

This nut is a nutrient powerhouse providing an excellent dose of protein and fibre, and the highest antioxidant content of any nut

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Did you know? Walnuts are the oldest tree food, dating back to 7,000 BC in what is now the Mediterranean countries. Even back then, civilization held this nut in high regard, and the Persians reserved walnuts only for royalty. Today, most of our walnuts are cultivated in California – it’s Mediterranean-like climate makes it an ideal place for walnut trees to grow and flourish.

Walnuts are nutrient powerhouses that are comprised primarily of polyunsaturated fat (so they won’t clog your arteries). In addition to being the only nut (and one of few foods) to provide an excellent source of ALA – the plant-based form of omega-3 fatty acids – walnuts also provide a good dose of protein and fibre. In fact, eating a handful of walnuts just 20 minutes before a meal will help curb your appetite, keeping you from overeating and aiding in weight loss. Walnuts are also known to have the highest dose of antioxidant (that may offer disease-fighting properties) compared to other nuts. This little nut packs so much punch, making it an ideal and nutritious snack (a handful a day is all you need).

Storing
Due to their high polyunsaturated fat content, it is important to store your walnuts properly to prevent them from going rancid. 

  • Store walnuts in the refrigerator if you’re planning on using them in the next week.
  • Store walnuts in the freezer in an airtight container if you’re storing them for a month or longer.

Recipes
10 delicious ways to incorporate walnuts into all of your meals:

Snack
These nutty chevre grapes or gorgonzola-walnut toasts are delicious snacks, but can also double as speedy appetizers at your next dinner party. 

Salad
These salads make a great appetizer or light summer meal – roasted maple beet salad or apple-fennel salad with prosciutto and walnuts. 

Main
These decadent creamy-artichoke and smoked salmon sandwiches are a twist on the classic tea sandwich. Fire up your grill for our chicken with walnut and red-pepper salsa. Looking for something more nutrient-dense? Try our triple-threat superfood burger with sweet potato, walnuts and kale. Vegetarian? We’ve got you covered with our white bean and walnut burgers.

Dessert
Bake up a loaf (or two!) of our decadent chocolate-walnut banana bread. Serve cubed with a scoop of vanilla ice cream and drizzle of melted chocolate for an instant sundae. Going gluten-free? Try our melt-in-your-mouth carrot cupcakes.

Looking for more recipes with walnuts? Visit California Walnuts.

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