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If you haven’t already discovered the wonders of walnuts, then this edition is for you. We take an in-depth look at this healthy and versatile nut, uncovering its many health benefits and the best ways to enjoy them. You’ll also read about our upcoming Christmas Cookshop that will have you dishing out healthy, low-GI recipes the family will love.

Whacky Walnuts

Recently our friends at Walnuts Australia dropped in some of their delicious walnuts for us to snack on. We enjoyed eating them and learning more about the health benefits and walnut industry in Australia, that we wanted to spread the word with you, our readers.

The nutrition qualities of walnuts

Walnuts pack a serious nutritional punch, you guys! They contain a wide range of vitamins, minerals and phytochemicals that provide us with many health benefits (but more on that later).

• Walnuts are a rich source of anti-inflammatory fats. They are 72% polyunsaturated fats with lesser amounts of monounsaturated fats, and like many nuts, they are free of unhealthy fats such as trans fats and cholesterol.
• Walnuts contain high amounts of omega 3 fats in the form of alpha-linolenic acid (ALA) – about 1884mg per 30g handful in fact!
• Walnuts are a plant protein and source of the amino acid arginine, which converts to nitric oxide in our body which helps keep blood vessels flexible and keeping blood pressure controlled.
• Walnuts are high in potassium and low in sodium. Perfectly inline with a DASH diet to help with managing blood pressure and heart health.
• Walnuts are rich in antioxidants including ellagic acid, allagitannins and proanthcyanidins, providing anti-inflammatory effects.

The seemingly endless health benefits

You may recognise walnuts as the “ones that look like little brains”. And like our brain, walnuts effect many areas of our body’s health.

What can walnuts do?

• Improve cholesterol – a recent meta-analysis of 13 studies found that a daily dose of 40-100g of walnuts can significantly lower total cholesterol and LDL (“bad”) cholesterol.
• Reduces inflammation – research shows a diet enriched with walnuts raises antioxidant capacity and improves inflammatory markers with no adverse effects on weight or BMI.
• Keeps blood vessels healthy – another study published in the American Journal of Clinical Nutrition found that eating 40-65g of walnuts per day as part of a low-fat plant-based diet improved endothelial function (i.e. helps relax the blood vessel walls) which means it helps reduce atherosclerosis or hardening of the arteries.
• Assists in weight management – although high in fat, walnuts are a good source of protein and fibre which aid in appetite satisfaction and assist in weight control.
• Encourages good brain function – while there is nothing definitive in the research on brain function as yet, research suggests that walnuts may exert an anti-inflammatory effect on brain cells and their antioxidant content may assist with cognitive and motor function in ageing.

Tips on buying and storing

Look for crisp and meaty kernels with a light coloured skin. This ensures the walnuts are fresh. If buying in their shells, select clean nuts with shells that look free from cracks and holes.

Store your walnuts in an airtight container in the fridge or freezer to keep them fresher for longer. Walnuts can be stored in the fridge for up to 4 months and in the freezer for up to 6 months.

5 ways with walnuts

1. Sprinkle over you breakfast cereal, muesli or porridge for an extra crunch!

2. Replace pine nuts with walnuts in your favourite pesto recipe.

3. Add chopped walnuts to homemade breads, cakes and muffins for added fibre and flavour.

4. Sprinkle into salads for a different texture.

5. Mix into yoghurt with berries and a drizzle of honey as an afternoon snack or healthy dessert.

Quote

"Try to be a rainbow in someone’s cloud"– Maya Angelou

What’s Cooking? – Scrumptious Low-GI Dishes for the Festive Season

Confused about how to have healthy celebrations over the festive season? Learn to make delicious low-GI party foods that will keep your sugar readings under control. See how to makeover a cheese platter, what to dish out as finger food and have your guests coming back for more. Perfect if you’re a social butterfly with multiple dinners, events and parties at your door!

When: Tuesday, 10th December 2019

Time: 6.30 pm – 8.30 pm

Where: Nutrition and Wellbeing Clinic, Castle Hill (Sydney)

Learn more about our cookshops

You will get to sample all the delicious dishes and take home recipes and nutrition handouts!

Or

Call NOW on (02) 9899 5208 to book your place as this event is very popular.

Food Matters with Sue Radd –

Do you ever find yourself reaching into the office biscuit jar for that arvo pick-me-up? Here, Sue Radd explains why you might want to think twice. http://nwbc.com.au/columns/foodcolumn06_6.pdf

Recipe – Wheat Berries with Walnuts & Sultanas

This recipe highlights November’s food of the month, walnuts! A lovely dessert made from a wholegrain, freshly ground walnuts and dried fruit. Simple. Serve warm or cold. Can also be enjoyed as a sweet breakfast!

http://nwbc.com.au/resources/recipe_berries.html

If we haven’t convinced you yet of the benefits of walnuts, this short video might help. Sue will explain why walnuts are so good for your body and mind.

https://vimeo.com/141731905

Website Alert! –

This month we are whacky for walnuts! Check out the Walnuts Australia website for more information about one of our favourite nuts as well as some mouthwatering walnut recipes to try.

http://walnutsaustralia.com.au/