Did you know walnuts are the ONLY nuts to contain significant amounts of the healthy omega 3 fatty acid, alpha-linolenic acid (ALA)?
Walnuts can help you fight heart disease by helping to lower your LDL “bad” cholesterol, reducing inflammation, and improving the function of your blood vessels.
Walnuts also contain compounds that fight cancer and are good for your brain, and they contain a wide range of vitamins and minerals that your body needs.
Add them to oatmeal and salads, stir them into yogurt, or eat them as-is for a healthy snack!
Nutrition Facts
1 oz (28 grams) of walnuts contains:
185 calories
18.5 grams of fat
4 grams of carbs
2 grams of fiber
4 grams of protein
Small amounts of copper, folic acid, phosphorus, vitamins B6 and E, and manganese
Recipe
This simple hummus recipe will add more healthy fats to your diet, and the orange lends a bright note.
WALNUT HUMMUS
(Makes 8 servings)
- 2 cups (300 grams) chickpeas, drained & rinsed
- 1 cup (110 grams) walnuts
- 2 tbsp walnut oil
- 1 clove garlic, minced
- ⅓ tsp orange zest
- ¼ cup (60 ml) orange juice
- ¾ tsp salt
- ½ tsp ground cumin
- Pinch of black pepper
Preheat the oven to 350ºF (175ºC). On a parchment-lined baking sheet, toast the walnuts until golden, about 5-7 minutes – stir once halfway through. Set aside to cool.
Using a food processor or high-speed blender, blend the chickpeas until well combined.
Add the walnuts and blend until they are incorporated. Add the remaining ingredients and continue to blend until they reach a thick “hummus-y” consistency. Taste and adjust seasonings. If you like a little heat, add a dash or two of your favorite hot sauce.
Pour into a serving bowl and place in the fridge for at least an hour before serving to let the flavors combine. Enjoy!
For more healthy tips, schedule your appointment with Dr. Stephanie Bristow, ND today!