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 Best 7 Walnut Recipes, Healthy Walnut Recipes

  Last Updated : Apr 27,2017

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

 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 the nuttiness is balanced well.
 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 calories. On the other hand, it tops the charts on nutritional aspects. Dates are rich in fibre, antioxidants and natural sugar, while also being a wonderful source of potassium, which keeps blood pressure in check. Walnuts, which are ably teamed with the dates here, are rich in omega 3 fatty acids and arginine. These ensure proper blood flow to the heart and keep the heart’s lining healthy.
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, and lemon juice is used to enhance the flavour further. This Lebanese treat is a perfect match for Sesame Lavash.
 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 omega 3-fatty acids which are considered to be a good source of fat.
 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 days, so you can prepare a small batch and use it to make a couple of exotic salads .
 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 rich and creamy mouth-feel to this purée. Also, ensure that the walnuts are finely powdered, as infants will not like the mouth-feel of coarse walnuts. To achieve this, first blend the walnuts till fine, then add the other ingredients and proceed with the recipe. Do not be overenthusiastic and make too much of the Walnut and Paneer Purée, as it is a heavy food and your child cannot have more than 2 tablespoons to one-fourth of a cup.
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 the soothing flavour or coconut milk, the pleasant sweetness of honey, the unique texture of chia seeds and the juicy crunch of fruits and nuts, this pudding is truly an exciting treat. You can vary this recipe by topping it with any seasonal fruits, and by using green apple instead of regular apples. Stored in the refrigerator in a covered container, this pudding stays good for two days. It is perfect for endurance athletes as chia seeds are high in fat and low in carbs. This pudding is also a good source of alpha linoleic acid, which is an antioxidant essential for energy production in the body. It helps runners to maintain high energy levels.
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Best 7 Walnut Recipes, Healthy Walnut Recipes
 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.