Wonderful Walnuts

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Wonderful Walnuts

Benefits

Walnuts have a beneficial amount of Vitamin E that is very helpful for the heart. On top of that are the antioxidant and anti-inflammatory benefits with their high amount of Omega-3 fats. There is also a connection to walnut consumption and reducing type II diabetes.

How to Choose and Keep

If you are purchasing whole walnuts it is best to make sure that the shells are not cracked or stained. If you are searching for bulk-shelled walnuts, make sure that the bins are tightly sealed and haven’t been there for a long time. If you are choosing ones that are already in sealed containers, make sure they do not look rubbery or shriveled. Walnuts are highly perishable and should be stored in an airtight container in the fridge for 6 months.

Preparation

There is not much preparation for walnuts. If you are using the nuts in the shell try to use the skin, as it has a high amount of nutrients. 

Nutrients (In order of highest percentage to lowest)

Omega-3 fats, Manganese, Copper

Action Steps

1. Choose some whole walnuts and enjoy as a snack

2. Mix crushed walnuts in your salads

3. Roast walnuts at 160-170 degrees for 15-20 minutes. I like to rub a little olive oil and salt.

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(Resources www.whfoods.com)