Did you know that Walnuts are one of the healthiest and most nutritious food choices? They're loaded with healthy fats, protein, fiber, and a variety of essential nutrients. Here are 5 ways you can add walnuts to your child's diet, and just a few reasons why you SHOULD!
It has been said that walnuts have anti-inflammatory potentials! An anti-inflammatory is something that reduces swelling, like Ibuprofen, Aspirin, etc. One trial suggested that walnuts may lower inflammation after your meal! Another trial suggests that walnuts have unique satiation properties! (Satiation: The condition of being full or beyond satisfaction.) While the study showed too much inconsistency to say for certain, I would suggest that eating a handful of walnuts will make you feel full due to the oil content! Food for thought? One thing we know for sure is that walnuts are, in fact, one of the healthiest and most nutritious food choices. That being said, here are 5 ways to add walnuts into your daily routine!
1. Add some to your morning bowl of Oatmeal for added crunch!
Bring 1 cup of water to a boil in a small saucepan and add 3/4 cup of rolled oats. Add 1/8 tsp. ground cinnamon and a pinch of salt. Reduce it to a stead simmer and cook, stirring occasionally until oats are tender. (Approximately 5 minutes.) Stir in 1/4 cup blueberries, 1/2 banana (sliced), and 3 Tbsp. walnuts (chopped). Drizzle 1 Tbsp. maple syrup and Enjoy!
2. D.I.Y. Trail-mix for a fast "On The Go" snack.
Heat a pan on medium-high heat and add 3/4 cup unsweetened coconut flakes. MIX CONSTANTLY. Do not over toast the coconut because it burns easily. Once they are toasted and fragrant, set them aside on a dish to cool completely. Meanwhile, combine 1 cup walnuts, 3/4 cup dried cherries, 3/4 cup pumpkin seeds, 3/4 cup banana chips, 1/4 cup sea salt and (optional) 1/2 tsp. cinnamon in a large bowl. Add the cooled coconut flakes and store it in a mason jar! Measure out 1/2 cup during snack time and Enjoy!
3. Replace croutons in your salad with Walnuts instead!
In a small bowl combine 1/3 cup Extra Virgin Olive Oil, 2 Tbsp. Balsamic Vinegar, 1 Tbsp. Dijon Mustard, and 2 tsp. Honey. Whisk until completely blended. Season with salt and pepper to taste, set aside, and in a large bowl combine 8 cups of chopped lettuce, 1 medium apple (cored and thinly sliced), 1/4 cup thinly sliced red onion, and 3/4 cup halved and toasted walnuts. Drizzle with your vinaigrette and toss to combine. Sprinkle with 1/3 cup crumbled feta and serve immediately!
4. Any dessert recipe!
Here is my simple banana bread recipe that you can easily add 1 cup of walnuts to for added crunch and flavor. You can also add walnuts to a chocolaty brownie recipe! MMMmmm...
5. On Their Own!
It's a simple snack as is, just remember that too much of anything can be a bad thing. When eating any food group, always consider your portion sizes. For healthy fats of any kind, (avocados, nuts, cheese, etc.) approximately 1/3 cup is an appropriate snack size.
There you have it! ENJOY! Would you like me to share more things like this? Let me know what you thought about this article and if it was helpful to you! Thanks for reading! Let's chat soon!
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