Dips and salad using walnuts
Dips and salads can be served as starters. Try these recipes and serve them in parties and entertain your guests.
1. Red Capsicum and Walnut Dip 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.
2. Crunchy Salad with Curd Bread Mayonnaise a delicious salad that is packed with the goodness of curds and walnuts, which make it a storehouse of protein and calcium.
3. Sweet Potato Salad with Mustard and Curd Dressing Soft sweet potatoes, juicy apples and crunchy capsicum provide an exciting mix-and-match of textures, which is further enhanced by the addition of walnuts, which brings in a rustic texture and taste.
4. Mixed Fruit Creole Salad a never-before combination of rice, nuts, coconut and multi-coloured, multi-flavoured fruits come together with a unique dressing, which features ingredients like Tabasco sauce and mayonnaise that you would not commonly associate with fruits!
5. Muhhamarra an unusual dip, with a texture similar to hummus. Use a small mixer jar to ensure proper grinding, and serve fresh with pita strips.
6. Sun Dried Tomatoes, Pesto and Cream Cheese Cold Dip an amazing and colourful appetiser for a party.
Dessert recipes using walnuts
Feels healthy when walnuts are added in the dessert. Here are few recipes to try and make these super tasty dessert for your guest.
1. Apple Halwa admirable duo comes to you in the form of a tasty Apple Halwa prepared with sautéed apples, mawa and milk cooked with sugar and walnuts.
2. Low Calorie Apple Crumble healthy homemade muesli baked over a layer of cinnamon flavoured stewed apples. Walnuts, though a bit fatty, do more good than harm here as they are rich in omega-3 fatty acids, which keep the arteries healthy and elastic.
Mix crushed walnuts into plain yogurt and top with maple syrup.
· Add walnuts to healthy sautéed vegetables.
· Walnuts are great in baked goods and breakfast treats. Some of our favorites include zucchini walnut bread, carrot walnut muffins and apple walnut pancakes.
· Purée walnuts, cooked lentils and your favorite herbs and spices in a food processor. Add enough olive or flax oil so that it achieves a dip-like consistency.
· Sprinkle walnuts onto salads.
· Add walnuts to your favorite stuffing recipe.
· To roast walnuts at home, do so gently-in a 160-170°F (about 75°C) oven for 15-20 minutes-to preserve the healthy oils.
· Make homemade walnut granola: Mix together approximately 1/2 cup of honey, 3 to 4 tablespoons of blackstrap molasses, a tablespoon of vanilla, a dash of salt, and a teaspoon each of your favorite spices, such as cinnamon, ginger and/or nutmeg. Place 6-8 cups of rolled oats in a large bowl and toss to coat with the honey-blackstrap mixture. Then spread on a cookie sheet and bake at 275°F (135°C) for 45 minutes. Cool and mix in 1/2 to 1 cup of walnuts.
· Add a handful of chopped walnuts or almonds to your morning cereal.
· Tossed on to cold cereal or mixed in with hot oatmeal, or other hot cooked cereals, these nuts add crunch, taste and, of course, walnuts and almonds nutrition.
· Make up small bags of walnuts and keep them handy to reach for as a snack.How to Store walnut, akhrot
Due to their high polyunsaturated fat content, walnuts are extremely perishable and care should be taken in their storage. Shelled walnuts should be stored in an airtight container and placed in the refrigerator, where they will keep for six months, or the freezer, where they will last for one year. Unshelled walnuts should preferably be stored in the refrigerator, although as long as you keep them in a cool, dry, dark place they will stay fresh for up to six months.
Nutritional Information of Walnuts
28 grams of Walnuts.
RDA stands for Recommended Daily Allowance.
Nutritional Information for 28 grams ( 1 ounce) of Walnuts.
4.36 grams of Protein
3.08 grams of Carbs
18.06 grams of Fat
1.0 mg of Manganese
= 50% of RDA (about 2 to 5 mg)
84.5 mg of Magnesium
(Mg) = 24.1% of RDA (about 350 mg )
106 mg of Phosphorus
: 17.7% of RDA (about 600 mg for adult)
27.4 mcg of Folate, Vitamin B9
= 13.7% of RDA (about 200 mcg)
0.13 mg Vitamin B1, Thiamine
=13% of RDA (about 1 mg)
0.11 mg of Riboflavin, Vitamin B2
= 11.2% of RDA (about 1.1 mg)
4.36 g of Protein
= 7.9% of RDA ( about 55 g)
0.64 mg of Zinc
= 6.4% of RDA (about 10 to 12 mg)
0.8 mg of Vitamin E
= 5.3% of RDA (about 15 mg)
28 g of Calcium
= 4.6% of RDA (about 600 mg)
0.73 mg of Iron
= 3.5% of RDA (about 21 mg)
123 mg of Potassium
= 2.6% of RDA (about 4700 mg)
0.3 mg of Vitamin B3, Niacin
= 2.5% of RDA (about 12 mg)
13 Health Benefits of Walnuts
1. Good for Heart : Eating a handful of Walnuts a day is said to increase the good cholesterol (HDL) in your body. HDL helps remove bad fats from the blood. In general, walnuts, cashew nuts, peanuts, almonds, pistachios and pine nuts are a healthy snack to carry keep with you as they are rich in monounsaturated fats and polyunsaturated fats. Walnuts in particular are a rich source of Omega 3 Fatty Acids
which are healthy. Perfect to eat a mix of them or try different nuts each day for your Heart
2. Healthy Bone Structure : Walnuts are rich in Manganese
and assists the body in maintaining healthy bone structure by helping in making enzymes needed to build strong bones. Walnuts are also rich in Phosphorus
which helps build bones.
3. Controls Blood Pressure : Walnuts are rich in Magnesium which improves insulin response by lowering insulin resistance. Having very low magnesium will result in the pancreas not secrete enough insulin to control our blood sugar. So Walnuts are a Diabetic’s friend. Walnuts also contains Arginine, an essential amino acid, which is converted into nitric oxide, a chemical that helps keep the inner walls of blood vessels smooth and allows blood vessels to relax thus helping relieve hypertension issues.
4. Healthy for Diabetics : Peanuts, Almonds, Walnuts and Cashews are rich in Protein and healthy monounsaturated fats which wont spike your blood sugar levels. They are a healthy snack for Diabetics
and good to carry a handful with you when you are travelling.
5. Powerful Antioxidant : Walnuts are a powerful Antioxidant
which fight free radicals and slow down inflammation in the body due to the eating of processed foods and external toxins.
6. Boost for Brain : Walnuts are rich in Omega 3 Fatty Acids
which contain high amounts of DHA which improve thinking power in adults and excellent for brain health for newborn kids. There is a common saying to have your walnuts to increase your brain power.
7. Makes you sleep better : Walnuts contain Melatonin, an Antioxidant which helps in making you sleep better. So pop a handful or less of walnuts before you sleep at night.
8. Pregnancy friendly : Being a good source of Folate, Vitamin B9
, its good for pregnant women to top up their folic acid with eating a bit of walnuts daily.
9. Low in Carbs : For those on a Low Carbs
diet, Walnuts are the prefect answer. A handful of walnuts has only 3 grams of carbs. Also you are eating a NUT which is really healthy.
10. Good source of Protein for Vegetarians: A handful of Walnuts will give you 4 grams of Protein
11. Makes you fitter : Walnuts are rich in Arginine, an essential amino acid which helps to relax your blood vessels and enable smooth flow of blood resulting in more oxygen and nutrients to your muscles. More oxygen, more energy for Athletes to enhance performance and also for day to day activities.
12. Keeps Anaemia at bay : Walnuts are rich in Iron which increases the oxygen carrying capacity of our red blood cells. This makes sure that the billion cells in your body get oxygenated blood and prevent you from feeling tired.
13. Diabetic Friendly : As its low in the Glycemic Index, and loaded with Fibre, its a good choice for Diabetics. Fibre keeps you fuller longer. Glycemic Index of Walnuts
Walnuts has a Glycemic Index of 14 to 20 which is low. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics. Foods like Walnuts have a low GI and hence don't spike your glucose level as they are absorbed slowly. Great for weight loss and Diabetics.
Health Information of other Nuts: 11 health Benefits of Peanuts 9 health Benefits of Almonds 9 health Benefits of Cashew Nuts