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
coachbob@fuel4mance.com
