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Article: The most versatile ways to eat nuts

a meal with nuts
Candied Walnuts

The most versatile ways to eat nuts

a meal with nuts


Since elementary school, we have learned about the various food groups and the benefits of a balanced diet for our well-being. Now there is increasing interest in living a healthy lifestyle without compromising flavor. Without a delicious recipe or snack idea, even the freshest fruits, vegetables, nuts, and whole grains get left on the pantry shelf. Perhaps that’s why you’re here: you want more adaptable ways to make healthier choices –you want the health benefits of superfoods, and you want them in an exciting and delightful meal.

Nuts are one of the most versatile food groups, and they have several health benefits including being rich in Omega-3, fatty acids, vitamin E, fiber, and unsaturated fats. Sprouted walnuts are even healthier than regular walnuts because they are higher in hard-to-get elements like calcium, iron, zinc, manganese, and magnesium.

Benefits of adding walnuts to your diet

Walnuts, in particular, have several benefits that your body will love. In fact, there is so much vested interest in walnuts that for the last 50 years there has been a yearly conference where scientists and industry experts gather to discuss the latest walnut health research. Here are three reasons why you should include walnuts in your daily diet:

  1. Walnuts are rich in antioxidants - Walnuts are richer in antioxidants than any other common nut. This is because they contain vitamin E, melatonin, and polyphenols. Studies have shown that eating a walnut-rich meal can help reduce oxidative damage to harmful cholesterol.
  2. Walnuts are rich in Omega-3s - Walnuts also have a much higher Omega-3 content than any other nut. A single serving of walnuts can provide you with an adequate intake of alpha-linolenic acid (ALA), an essential fat needed in your diet.
  3. Walnuts promote good gut health - Studies have shown that having a healthy gut contributes to having great overall health. Eating walnuts is a great way to support the microbiota (good bacteria) in your gut that is needed for good gut health. A recent study showed that eating 1.5 ounces of walnuts daily increases the good bacteria in your gut. 

The most versatile ways to eat walnuts 

a jar with nuts


Now that you know a few of the wonderful reasons walnuts should be added to your diet, here are some ways how! 

  1. Swap out your unhealthy snacks for a handful of sprouted walnuts. This idea is simple, takes little to no prep, and your body will thank you for it. Why sprouted walnuts? Because they lack the bitter taste of regular walnuts and have a higher amount of bioavailable nutrients in each bite. A true win-win!
  2. Add walnuts or other gourmet nuts to your smoothies or protein shakes. Don’t worry about grinding them – toss in halves and your blender will do the work.
  3. Add infused sprouted walnuts or candied nuts as toppings for salads, ice cream, or ice cream, and enjoy a great crunch and additional flavor.
  4. Use chopped walnuts to make a bowl of healthy, delicious breakfast cereal. 
  5. Go nuts with a nut sandwich! Combine finely chopped walnuts with chopped olives and a teaspoon of mayo to create a delicious spread. Spread it over your bread for a great walnut sandwich. 
  6. Make a great crust for your meat dishes. Add ground walnuts to your baked fish or chicken, for the perfect crunch. 

Adding sprouted walnuts or other gourmet nuts to your diet will help settle the munchies and elevate your health. When you feel the urge for a little snack, reach for walnuts: you’ll feel more energized for longer, you’ll be less hungry, and both your gut and your brain will be stimulated toward health. You now understand not only why you should consume walnuts on a regular basis, but also how to include them into your dishes to make them more fascinating.

Related video: Can Nuts Help You Lose Weight?

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