Nuts for...

Walnuts!  I like to enjoy the occasional walnut, especially during the holiday season.  I recently came across some interesting information about these nuts so I thought I would pass it along.

Per 1 ounce serving, walnuts have 18 grams of fat of which only 2 grams is saturated, 0 grams from trans fat, 3 grams of monounsaturated fat and a whopping 13 grams from polyunsaturated fat.  Of the polyunsaturated fat, it contains 2.6 grams of omega-3 fat (alpha linolenic acid).  If you read my earlier post about inflammation, this is a highly beneficial fat.  No cholesterol,  1 milligram of sodium, 125 milligrams of potassium, 4 grams of carbohydrate, 2 grams of fiber and 4 grams of protein make up the rest of this great nut.

Walnuts are also a decent source of copper, magnesium, phosphorus and a lesser amounts of iron and calcium.

How to include walnuts during the holiday season?  Glad you asked!  Here are some easy ways:

-Crush and sprinkle on top of hot or cold cereals
-Throw a few into a yogurt parfait
-Place them in muffin or pancake batter
-Make walnut hummus (I'll try and post a recipe later!) and make a sandwich
-Add a few into your favorite holiday salad
-Chop finely and sprinkle on top of fish or chicken
-Sprinkle on top of pizza or add them to the dough if you make your crust
-Place on top of ice cream (yummy!)
-Throw into any grain side dish such as quinoa, couscous or rice
-Of course, you can just eat them plain also.  They go nicely on the holiday veggie platter!

Enjoy the holidays and remember...you do have a choice in the quantity that you eat!


Coach Bob