Food focus: Walnuts - 3 ways with…Walnuts

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The humble walnut has a lot to offer: from boosting memory and moods to looking after your skin, it’s got every base covered…

Brain food

These knobbly looking nuts are in fact excellent ‘brain food’. They are packed full of good fats and are a great source of essential fatty acids, including omega-3 and 6, which support your nervous system. This in turn helps to improve your memory and moods.

Description: Food focus: Walnuts

Heart healthy

These good fats also support your cardiovascular system as they help reduce LDL, the ‘bad’ cholesterol, and help to keep your arteries elastic. They also contain the amino acid arginine, which helps your blood vessels relax, helping to protect you against high blood pressure. So, this yummy snack is also the real deal in heart protection.

Best of the best

Recent research from the US has shown that walnuts are the king of all nuts! They were found to be the healthiest nut out there and a must-have in any diet.

The research revealed that walnuts have antioxidant levels two to 15 times as powerful as vitamin E, which is known to protect us against damaging chemicals involved in diseases such as cancer. A great reason to tuck in now.

There’s no end of benefits to be had from stocking it up on this tasty nut. They’re great for your skin, keeping it smooth and reducing inflammatory conditions such as eczema, psoriasis and arthritis. But they also contain iron, potassium, zinc and vitamins B and C. So, a handful a day could make all the difference to your health!

3 ways with…Walnuts

  1. Walnut pâté in a blender

Description: 1.	Walnut pâté in a blender

Mix 150g walnuts and handful of parsley until the nuts are ground. Add in 150g feta cheese, 120ml water, some coriander and cayenne pepper and mix until smooth. Serve on oatcakes or with crudités.

  1. Red cabbage with apple and walnuts

Description: 2.	Red cabbage with apple and walnuts


Put 1 chopped red cabbage in a pan with a knob of butter, a bay leaf, a few cloves and an apple (peeled and grated). Once the cabbage starts ti wilt, add 100ml cider vinegar and stir until the vinegar has evaporated. Add a tablespoon of sugar and stir again. When the suget has dissolved, remove from the heat and stir in a good handful of walnuts. Serve as a delicious lunch or as an accompanying side dish.

  1. Walnut and honey yoghurt

Description: 3.	Walnut and honey yoghurt

Simply mix together some natural yoghurt, a drizzle of honey and some walnut halves for a great post-workout snack or dessert.

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