This page been viewed 2964 times

 Best 7 Walnut Recipes, Healthy Walnut Recipes





5/5 stars      1 REVIEW
Best 7 Walnut Recipes, Healthy Walnut Recipes

Walnuts are a delicious way to add nutrition to your daily meals!

Most people think that nuts are high in calories and fat, and they are right! Nuts are quite dense in terms of calories - 15 cashews, for instance, deliver 180 kcal! However nuts are so tasty it is very tough not to eat too many of them. The good news is that if you can restrain yourself from overeating nuts, you can definitely add them to a healthy diet.

Walnuts are a delicious way to add extra nutrition, flavour and crunch to a meal. It is no surprise that the regal and delicious walnut comes from an ornamental tree that is highly prized for its beauty. The walnut kernel consists of two bumpy lobes that look like abstract butterflies. The lobes are off white in colour and covered by a thin, light brown skin. They are partially attached to each other. The kernels are enclosed in round or oblong shells that are brown in colour and very hard.

These nuts are one of the best plant sources of protein. They are rich in fibre, B vitamins, magnesium and antioxidants such as vitamin E. Nuts in general are also high in plant sterols and fat, mainly monounsaturated and polyunsaturated fats (omega-3 fatty acids- the good fats).

Here are few health benefits of walnuts:

1. Help to reduce cholesterol : Walnuts not only add flavour to your food but also help in keeping your heart healthy. The reason why walnuts are so healthy is the presence of high amounts of omega 3 fatty acids, particularly alpha linoleic acid and phytosterols. Omega 3 fatty acids help reduce triglycerides and the formation of atherosclerosic plaque by increasing the amount of HDL (good cholesterol) and reducing the LDL (bad cholesterol) in the body. Phytosterols appear to lower total cholesterol levels, however, the mechanism by which it does this is not entirely known. One serving of walnuts provides 94.6% of omega-3 fatty acids.

2. Good for your brain : Not only do they resemble a brain in appearance, they are often referred to as ‘brain food’ because of their high content of omega-3 fatty acids. The membranes of brain cells primarily consist of fats and are responsible for important nutrients to enter cells and for waste products to exit cells. Omega-3 fatty acids play a major role in this process.

3. Improve bone health : Alpha linolenic acid, the omega-3 fat found in walnuts, promotes bone health by helping to prevent excessive bone turnover.

4. Aid sleep : Melatonin, which is a powerful antioxidant and also induces a good night's sleep, is present in walnuts in the bio-available form. Eating a handful of walnuts before going to bed helps in getting a sound sleep

5. Help prevent of gall stones : Eating walnuts can help gall stones from forming.

6. Boost immunity and preventing cancer Elegiac acid in walnuts is an antioxidant compound that boosts the immune system. Its anticancer properties also help in fighting the dreaded disease.

7. Ease constipation : These nuts are helpful in easing constipation due to their laxative effects.

So, while walnuts are a rich source of good fats, they also have a number of health benefits that can't be overlooked. The key is to substitute foods with high levels of saturated fats with a handful of walnuts everyday.

Wondering how to incorporate walnuts in your diet? Here is a range of healthy walnut recipes and tips to help you incorporate walnuts in your day to day diet.


Best 7 Walnut Recipes, Healthy Walnut Recipes

1.  
 by Tarla Dalal
A lusciously creamy dip, with a strong nutty tone, the Walnut Dip goes perfectly well with cream crackers, tomato-flavoured or herbed chips, and such other finger foods. The usage of cottage cheese and fresh curds imparts both a rich texture and a pleasantly tangy flavour to this dip, ensuring that ....
2.  
 by Tarla Dalal
Ever yearned for a mithai that is fuss-free yet irresistibly tasty? Well, here is your wish come true. All it takes to make these Date and Walnut Balls is chop, mix and shape, yet it is so good. Thanks to sweet and sticky dates, this sweet requires no sugar, which means it is not too high on calorie ....
The Red Capsicum and Walnut Dip is a delight to put on the table, because of its vibrant colour, mind-blowing flavour and exquisite texture. Red capsicum adds spicy notes to this tasty dip, while walnut improves the texture and gives an exotic flavour too. Bread crumbs are added to stabilise the dip ....
4.  
 by Tarla Dalal
This tangy crunchy salad is a treat for tomato lovers. Not only it’s an excellent source of folic acid (vitamin B9) which keeps anaemia at bay, but also rich in vitamin B1 (thiamin), vitamin B3 (Niacin) and fibre due to the addition of walnuts and sesame seeds. Walnuts are also rich in vitamin E and ....
5.  
 by Tarla Dalal
Basil Walnut Dressing is a nice salad dressing, with multiple shades ranging from lemony and herby to nutty! This olive oil based dressing goes well with several salads, including those with spinach, cheese, onions, etc. When stored in an airtight container in the fridge, it stays good for two ....
6.  
 by Tarla Dalal
Your baby is now ready for walnuts, the wonder brain booster! Walnuts provide a good quality of protein and omega 3 fatty acids to boost brain development. Together with the protein in paneer, it becomes a really satiating, energy-giving and body-building food. Curds and paneer also impart a r ....
The current trend totally overrides the old fashioned notion that endurance and health comes from boring dishes and tonics! There are awesome, irresistibly tasty ways in which you can boost your endurance, and this Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts is one example. With t ....
Subscribe to the free food mailer

Dinner in 20 minutes

Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email
Rate and review this recipe and get 15 days FREE bonus membership!

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name
Password

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with Tarladalal.com, the accounts will be merged. If the respective id is not registered, a new Tarladalal.com account will be created.

Are you sure you want to delete this review ?

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

Reviews

Best 7 Walnut Recipes, Healthy Walnut Recipes
5
 on 22 Jun 17 01:15 PM


Walnuts has so many high nutrient values in itself. This i learnt from Tarla Mam''s this article. Definitely will add at least small quantity in our daily morning diet. I tried making Date and Walnut Balls. taste greats.