Walnuts

The walnut is a very versatile nut that is packed with nutrition. The tree can grow and live for several hundred years.

Walnuts contain protein and are a great source of antioxidants, vitamin E, calcium potassium, and zinc.

This nut is also a plant-based source of omega-3 fatty acids (Alpha-Linolenic Acid. Research shows that omega-3 fatty acids are responsible for helping to reduce inflammation and appear to be beneficial for cognitive and behavioral brain function.

Walnuts help to strengthen the lungs and kidneys and lubricate the large intestines. They are a great source of fiber.

When choosing walnuts, purchase them shelled or unshelled. They can be found pre-packaged or in the bulk section of a market. Shelled walnuts should not contain any visible cracks or holes. If you purchase them from a bulk section, be sure that the store has a sufficient turnover rate to ensure you are purchasing the freshest nuts available.

If purchased shelled, do not remove the shell until you are ready to use them. If you purchase them unshelled, store them in a tight container in the refrigerator, or a cool dry area, to prevent them from spoiling (as they contain natural and highly sensitive oils). Stored in the refrigerator, walnuts remain fresh for several months. Walnuts may be stored in the freezer for up to one year.

Serving ideas for walnuts:

• Add to cookies for a nice contrast in texture and flavor
  
• For raw food dishes, they are great as part of a pie crust
• Make a quick trail mix or snack by combining with other nuts and dried fruits.
  
• Pour in a bowl or bag and add a few drops of a olive oil or another healthy oil, season to your taste, stir and enjoy!
• Almond (flavored) Coconut Date Delights are also a quick and easy way to enjoy walnuts as part of dessert!