Nuts play a crucial role in our diet because they provide a concentrated nutrient source that supports overall health and well-being. One of the healthiest nuts are walnuts, rich in omega-3 fatty acids and plant sterols. These properties can play a significant role in lowering cholesterol and inflammation, which supports a healthy heart rhythm. That is why walnuts are widely recommended by cardiologists and major health organizations like the American Heart Association.
Walnuts also contain high amounts of vitamin E, polyphenols, and melatonin, which protect brain cells from damage caused by oxidative stress and aging. Indeed, walnuts are the nut with the highest overall antioxidant activity.
While walnuts are a premier superfood, all nuts and seeds are significant contributors to your good health. Called “nature’s nursery,” a nut or seed is the very beginning of a plant’s life. They are a storage device that contains concentrated proteins, calories, and nutrients that a plant needs to flourish. This makes them nutrient-dense powerhouses. Other top nut choices are almonds and pistachios. The top-choice seeds are pumpkin and sunflower seeds.
Certainly, nuts are high in calories, so moderation is key. The recommendations are to eat a small handful of nuts about five times a week. A serving of shelled nuts is 1 ounce. A single serving of nuts provides between 150 and 200 calories.
Here is a recipe using walnuts for a tasty sauce, spread, or salad dressing. The recipe comes from the Engine 2 Cookbook by Rip Esselstyn.
OMG Walnut Sauce
1 cup raw walnuts
2 cloves garlic, peeled
1 tablespoon low-sodium tamari
¼ to ½ cup water, for desired consistency
Combine the walnuts, garlic, and tamari in a food processor and blend, adding water until the desired texture is reached—more water for a thinner dressing, less for a thicker dip. (Adding the water is amazing to watch as the mixture miraculously turns from dark and chunky to white and creamy!).
Jalapeno Walnut Sauce and Spread: For a spicier variation, dial up the heat with as much jalapeno as you can handle: Seed and chop half a jalapeno pepper (or more), add to the blender and blend it right in.
