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Wholly Nutritious Simply Delicious

Wholly Nutritious Simply Delicious

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Published by peanutmilk
Reviews the unique and proven nutrition & health benefits of California Walnuts.

Reviews the unique and proven nutrition & health benefits of California Walnuts.


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Categories:Types, Brochures
Published by: peanutmilk on Apr 09, 2009
Copyright:Attribution Non-commercial


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 simp    wholly 
are one of the few whole foods that contribute many beneficialnutrients to the diet. For example, walnuts are a rich source of goodpolyunsaturated fat (PUFA) whichincludes essential alpha-linolenicacid (ALA), the plant form of omega-3 fatty acid. One servingof walnuts contains 18 grams of  total fat, of which 13 grams arePUFA and 2.6 grams are ALA.
     you favorite nu 
 when it comes to omega-3 content?
How does
stack up
 Walnuts and Heart Health
Eating a handul o walnuts tastes great, and is aheart-healthy addition to your diet. For over a decade,researchers have shown diverse benets o thiswhole ood through many clinical studies. Due tothe strength o evidence supporting cardiovascularhealth, the U.S. Food and Drug Administrationapproved the rst ever qualied health claim or awhole ood in March o 2004:
“Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet,and not resulting in increased caloric intake may reduce the risk of coronary heart disease.” 
Chronic internal infammation is a key component inheart disease. Pennsylvania State University researchpublished in the
Journal of Nutrition 
showed thatsubjects who ate a diet that included walnuts, walnutoil and faxseed oil daily reduced C-reactive Protein(CRP) and harmul plaque adhesion molecules,two signicant markers o infammation in arteries.Subjects also exhibited decreased lipid and lipoproteinlevels and vascular anti-infammatory eects.
J Nutr. 2004 Nov;134(11):2991-7.
 Walnuts and Diabetes
Walnuts can be a nutritious choice or people withdiabetes. A study published in 2004 reported theeect o a moderate-at diet, inclusive o walnuts, onblood lipid proles in patients with type-2 diabetes.The walnut group achieved a 10% reduction inLDL cholesterol. The researchers concluded thatadding walnuts improved the blood lipid levels othe patients with type-2 diabetes and increasedimportant polyunsaturated at in the diet.
 Walnuts and Antioxidants
Walnuts contain several antioxidants including selenium,melatonin, gamma-tocopherol (a orm o vitamin E) andseveral polyphenols. In a 2006 study, 1113 dierentoods were tested and walnuts ranked second only toblackberries in terms o antioxidant content.
Anotherstudy examining the levels o antioxidants in variousoods, reported at least 10 dierent antioxidants presentin walnuts (802 mg GAE o total phenols per ounce).According to the study, a handul o walnuts has sig-nicantly more phenolics (antioxidants) than a glass oapple juice (117 mg), a milk chocolate bar (205 mg),or a glass o red wine (372 mg).
Beneficial Nutrients
In addition to antioxidants and essential ALA/omega-3atty acids, an ounce o walnuts provides 2 grams oprotein and 8% o the recommended daily intake ober. Walnuts are also a good source o magnesium(44.79 mg/oz) and phosphorus (98.09 mg/oz).
 Walnut Storage
For optimum taste and reshness, store walnutsin the rerigerator. I you want to store them or amonth or longer, place in the reezer. Always useair tight containers to preserve the great favor.
Simple and Tasty Ways toEnjoy Walnuts
Top hot or cold cereal with walnuts
Enjoy a breakast parait or smoothie with yogurt,resh ruits and walnuts
Add walnuts to mun or pancake batter
Use walnut hummus as a sandwich spread orvegetable dip
Add seasoned or spiced walnuts to salads
A handul o walnuts makes a great anytime snack
Coat sh or poultry with chopped walnuts and herbs
Walnuts and pizza? You bet! Add to dough orsprinkle on veggie pies
Top a bowl o ice cream with chopped walnuts,blueberries and dark chocolate sauce
Combine walnuts into side dishes such as rice,quinoa and whole wheat pastas
Add walnut halves to your avorite cheese platter
Walnut Quinoa Salad
(Serves 10)
1 ½ cups water1 cup uncooked quinoa3 tablespoons walnut oil, plus additional oil i needed3 tablespoons lemon juice, plus additional lemon juicei needed1 teaspoon dried oregano leaves½ teaspoon ground cumin½ teaspoon salt, plus salt to taste½ teaspoon reshly ground black pepper1 cup cooked corn kernels, or rozen corn, thawedhal an English cucumber, quartered lengthwise,seeded, and thinly sliced6–8 oz. cherry tomatoes, halved, to make about 1 ½ cups¾ cup chopped Caliornia walnuts, toasted½ cup crumbled eta cheese, preerably favored withgarlic and herbs¹⁄ ³cup coarsely chopped, pitted, Kalamata olives¼ cup chopped resh parsley
Combine water and quinoa in a 2-quart saucepan andbring to a boil over high heat. Cover the pan, turn the heatto low, and simmer until the water is absorbed, 10–12minutes. Set aside o heat or about 5 minutes, then stirand fu the quinoa with a ork.In large bowl, whisk together the walnut oil, lemon juice,oregano, cumin, salt and pepper. Add corn, cucumber, cherrytomatoes, walnuts, eta, olives, parsley and quinoa, and stirand toss to coat with the dressing. Rerigerate until serving.Taste the salad, and season with additional salt, walnut oiland lemon juice i you wish.
Nutrition Information
200 Calories, 13g Total Fat, 2g Saturated Fat, 1.27g Omega-3, 5gCholesterol, 250mg Sodium, 18g Total Carbs, 3g Fiber, 6g Protein
Recipe Courtesy of: “I LOVE Walnuts!” Recipe Contest Winner Priscilla Yee
Including Walnuts in a Low-Fat/Modifed-Fat Diet Improves HDLCholesterol-to-Total Cholesterol Ratios in Patients With Type 2 Diabetes.Diabetes Care. 2004 Dec;27(12):2777–83.
Content o Redox-active Compounds (ie, antioxidants) in Foods Consumedin the United States. Am J Clin Nutr. 2006 Jul;84(1):95–135.
Walnut Polyphenolics Inhibit J Nutr. 2001 Nov;131(11):2837–42.
For up to date health informationand great recipes, visit walnutsonline at

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