Go nuts!

It’s time to replace junk food with nuts all year round, and walnuts are one of the few whole foods that taste great and contribute many beneficial nutrients to the body

Walnuts are a source of good polyunsaturated fat (PUFA) which includes essential alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid. Clinical research on the benefits of walnuts has been conducted in the areas of heart health, diabetes, cognitive function, breast and prostate cancer and bone health.

Smart for the heart

Eating a handful of walnuts is heart-healthy. The US Food and Drug Administration in 2004 stated, “Supportive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet may reduce the risk of coronary heart disease.”

Walnuts and diabetes

A study that included 58 men and women, says that a diet inclusive of 30g of walnuts (8–10 nuts) per day helps control diabetes. Consumption of walnuts can help achieve a 10% reduction in LDL cholesterol and a greater increase in HDL (good) cholesterol levels. Researchers concluded that adding walnuts improved the blood lipid levels of the patients with type II diabetes.

Walnuts and antioxidants

According to an evidence-based review, antioxidants help to protect from certain chronic diseases of aging, including cardiovascular, neurological and anti-carcinogenic ailments. In a study, among 1113 foods tested, walnuts ranked second only to blackberries in terms of antioxidant content. According to the study, a handful of walnuts have significantly more antioxidants than a glass of apple juice, a milk chocolate bar or a glass of red wine.

A tasty tool for weight management

The good fat, fiber and protein in walnuts aids in successful weight management. It found that a regular walnut consumption did not lead to weight gain. The walnut diet reduced serum total and LDL (bad) cholesterol by 4.2 percent and 6.0 percent respectively.

Beneficial nutrients

An ounce of walnuts also provides a convenient source of protein and fiber. Most people don’t get enough dietary fiber — which promotes healthy bowel function and helps you feel full — a key component in maintaining a healthy weight.

Apple, Feta and Walnut Salad

Ingredient

Iceberg lettuce 50 gms

Aragula 60 gms

Roasted walnuts (8 pc) 15 gms

Feta cheese (4 cubes) 30 gms

Olive (4 pcs) 8 gms

Green apple (1/3 of apple) 50 gms

Sundried Tomato dressing 30 gms

Lemon 3 ml

For Sundried Tomato Dressing

Olive oil 15ml

Sundried tomato 30gms

Garlic 7gms

Basil 2gms

Honey 5gms

Red wine vinegar 10ml

Crushed pepper 2gms

Salt 2gms

Bay leaf 1nos

Method

For the dressing:

In a pan add bay leaf, olive oil, garlic and heat on low heat to infuse the flavours to the oil.

Take the pan off heat and keep aside. In a food processor, blend the rest of the ingredients except bay leaf together till it is coarsely ground.

Empty in a bowl and add the flavoured oil to it. Now in another bowl add the dressing, lemon juice and the salad leaves. Serve in a plate and then garnish with feta cheese, olive, walnuts and sliced green apple. Serve cold.