Nuts over Walnuts!

by Carolyn Burris

Walnuts are a delicious way to boost a meal’s nutrition, flavor, and crunch. While walnuts are harvested in December, they are available throughout the year and are a great addition to your diet.

Walnuts, are nutrient dense, packed with healthy fats associated with heart health, and reduce the risk of high blood pressure, high cholesterol, and stroke. In addition, walnuts can lower your risk of cancer and provide anti-inflammatory properties that can reduce risk for asthma, irritable bowel syndrome, arthritis, Alzheimer’s, and type 2 diabetes. Other health benefits of walnuts include weight loss support and prevention of obesity. Also, preliminary studies have shown potential improvement in the area of memory as well as general cognitive benefits.

This remarkable nut is also rich in antioxidants due to its high levels of phytonutrients. Providing protection against metabolic syndrome, some phytonutrients found in walnuts, for example the quinone juglone, are found in practically no other commonly-eaten foods. Other phytonutrients such as tannin tellimagrandin or the flavonol morin are also rare and exceptional as antioxidants and anti-inflammatory nutrients. These phytonutrients also help explain the reduced risk of certain cancers including breast cancer and prostate cancer when consuming walnuts.

Most U.S. adults have yet to realize the health benefits of walnuts. A recent study determined that only 5.5% of all adults ages 19-50 consume tree nuts of any variety! To gain the health benefits of walnuts, you should include 1.25 ounces of tree nuts per day, on average, in your diet. With that in mind, researchers discovered some very interesting findings. On a daily average, tree nut eaters take in 5 grams more fiber, 260 milligrams more potassium, 73 more milligrams of calcium, 95 more milligrams of magnesium, 3.7 milligrams more vitamin E and 157 milligrams less sodium than non-tree nut eaters.

Walnuts not only taste delicious, but are also a rich source of heart-healthy monounsaturated fats. Walnuts are also an excellent source of omega-3 fatty acids as well as a beneficial source of vegetable protein. Walnuts also have good amounts of copper, iron, potassium and magnesium. They have no cholesterol because they are plant-based and provide 3% of the recommended daily amounts (RDA) for calcium.

A one-ounce serving, about ¼ cup shelled walnut halves, provides:

• 180 calories (approximately)
• 18 grams of fat (16 grams healthy unsaturated fat)
• 2 grams of fiber
• 4 grams of carbohydrates
• 4 grams of protein

Here are some great ways to incorporate walnuts into your diet:

• Add walnuts to salads or sautéed vegetables.
• Add walnuts to fruit salads.
• Mix chopped walnuts into plain kefir or yogurt sweetened with honey or maple syrup.
• Add walnuts to your favorite stuffing recipe.
• Mix walnuts with other nuts, seeds, and dried fruit to make a healthy trail mix for snacks.
• Add to wholegrain bread, scones, or muffin recipes.

The following is a recipe for homemade walnut granola, rich in fiber and omega 3. Enjoy!

Homemade Walnut Granola

Ingredients

• 6 – 8 cups of rolled oats
• 1/3 – 1/2 cup of honey
• 3 tablespoons of maple syrup or blackstrap molasses
• ½ to 1 cup walnuts
• ½ to 1 cup dried cranberries, raisins, dates, or other dried fruits
• 1 tablespoon of vanilla
• A dash of unprocessed salt
• 1 teaspoon cinnamon
• 2 tablespoons of canola, high oleic safflower or sunflower oil
• 2 – 4 tablespoons of freshly ground flaxseeds

Directions

1. Place the rolled oats in a large bowl.
2. Mix together the honey, blackstrap molasses or maple syrup, vanilla, salt, cinnamon, oil, ground flaxseeds and toss with the oatmeal to coat.
3. Spread on a cookie sheet and bake at 275°F (135°C) for 45 minutes.
4. Cool and mix in the walnuts and dried fruit.

Carolyn Burris, an east Tennessee native, earned her Bachelor and Master’s degrees in Community and Public Health Nutrition at the University of Tennessee, Knoxville. Her passion for helping those with nutritional needs brought her to Seasons. Carolyn particularly loves encouraging those struggling with food intolerance, obesity, fibromyalgia, and fatigue.

NIBBLE ON THIS ARCHIVES

» Get Your Plate in Shape!

» What’s for Breakfast ?

» Fresh Winter Produce

» Healthy Holiday Desserts!

» Staying on the Health Track through the Holidays

» Pumpkins: More Than Just Fall Decorations

» Gluten-Free Can Be Healthy and Tasty!

Staying on the Health Track through the Holidays

by Carolyn Burris

The holiday season is full of sharing wonderful times and good food with friends and family. Unfortunately for many, it also becomes a time for over-eating and weight gain. According to the National Institute of Health, holiday eating can result in an extra pound or two every year. Over a lifetime, holiday weight gain can really add up. Unfortunately, many of the traditional foods normally prepared are high in fat, salt, and sugar. However, the holidays don’t have to mean weight gain. Here are several tips for staying on the health track through the holidays.

Balance is the key! Start by focusing on a healthy balance of food, activity, and fun.

When at parties, try eating a healthy snack before heading out to the holiday celebration. Focus on healthier options when filling up your plate. This would include larger portions of vegetables and whole grains and less meats, cheese and heavy desserts. Consider taking a healthy dish along to contribute to holiday meals, parties, and family gatherings. Remember, eat until you are satisfied, not stuffed. Eat smaller portions and be willing to push the plate away.

When at home, choose recipes which include seasonal vegetables, such as winter squashes, leafy greens and root vegetables such as yams. Be diligent to serve a green salad and plenty of vegetable and whole grain side dishes with your holiday meals. A fresh fruit salad topped with granola makes a great healthy dessert option. You can also prepare favorite dishes lower in fat and calories which promote healthy holiday eating. For example, when preparing mashed potatoes, use skim milk, garlic powder, or turkey broth instead of whole milk and butter.

Also, remember to use natural meats raised without antibiotics and fresh cut herbs in your recipes for healthier food options. Or try a vegetarian main dish for the holidays. Make this year’s holidays count toward healthier eating!

Here’s a recipe using a traditional dish of sweet potatoes but in a lighter and healthier way combined with apples and cinnamon. Sweet potatoes have all three of these antioxidants: Vitamin A, C, and E, You can make this recipe without peeling the sweet potatoes or the apples. Peel or don’t peel, it’s up to you.

Apple Sweet Potato Bake

Ingredients :

• 5 cups thinly sliced sweet potatoes (or yams), about 2 1/2 sweet potatoes
• 2 cups thinly sliced apples, such as Gala or Granny Smith (about three medium)
• 1/4 cup pure maple syrup
• 1/2 teaspoon ground cinnamon
• 1/2 cup apple juice or orange juice
• 1/3 cup chopped walnuts
• Pinch of sea salt

Preparation :

1. Preheat oven to 375°F.
2. In a large bowl, toss the sweet potatoes, apple slices, and maple syrup together. Spoon into a 9×9-inch or similar-sized baking dish.
3. In a small bowl, add the cinnamon and salt to the apple juice. Pour evenly over sweet potato mixture. Sprinkle walnuts over the top.
4. Cover baking dish with lid or foil and bake 30 minutes. Remove foil and bake about 15 minutes longer or until apple and sweet potatoes are cooked throughout.

This Nutrition Update is brought to you by Seasons. For a personalized nutrition consultation with Carolyn Burris, call Seasons at 865-675-WELL (9355) to schedule an appointment.

Carolyn Burris, an east Tennessee native, earned her Bachelor and Master’s degrees in Community and Public Health Nutrition at the University of Tennessee, Knoxville. Her passion for helping those with nutritional needs brought her to Seasons. Carolyn particularly loves encouraging those struggling with food intolerance, obesity, fibromyalgia, and fatigue.

Pumpkins: More Than Just Fall Decorations

by Carolyn Burris

Fall brings an abundance of gourds and flavorful crop. Pumpkin is one of the many colorful vegetables that is plentiful this time of year. Not only is pumpkin a good source of fiber, but the color is a great indication that it is rich in beta-carotene. Beta-carotene is an antioxidant that is converted to vitamin A in the body. This important vitamin has many functions including reducing the risk of cancer and heart disease.

The flesh is not the only part you can eat and receive health benefits. Don’t forget about the seeds. The many minerals in pumpkin seeds contain agents that fight against aging, osteoporosis and prostate cancer. This recipe has quickly become one of the favorites in my house! It is extremely filling and offers up lots of vitamins and minerals. Try it for breakfast!

Pumpkin Flax Smoothie

Ingredients :

• 2 frozen bananas
• 1/3 cup 1-2 % milk
• 6-8 oz plain Greek Yogurt
• 1/2 teaspoon salt
• 1/2 cup Pumpkin Puree
• 2 Tbsp Agave Nectar or Raw Honey
• 4 Tbsp Coconut Oil
• 4 Tbsp Ground Flax seed- optional
• 2 tsp Cinnamon
• 1 tsp ground Ginger

This Nutrition Update is brought to you by Seasons. For a personalized nutrition consultation with Carolyn Burris, call Seasons at 865-675-WELL (9355) to schedule an appointment.

Carolyn Burris, an east Tennessee native, earned her Bachelor and Master’s degrees in Community and Public Health Nutrition at the University of Tennessee, Knoxville. Her passion for helping those with nutritional needs brought her to Seasons. Carolyn particularly loves encouraging those struggling with food intolerance, obesity, fibromyalgia, and fatigue.