Walnuts

Walnuts are a nutrient-dense nut that can enhance a DASH diet with their rich content of healthy fats, fiber, and essential nutrients.

Nuts, Seeds & Legumes
#heart-healthy#low-sodium#high-potassium#high-fiber#pantry-staple

Nutritional Information

Calories 654 per 1 ounce (28 grams)
Sodium 2mg per 1 ounce (28 grams)
Potassium 441mg per 1 ounce (28 grams)
Fiber 6.7g per 1 ounce (28 grams)

Introduction

Walnuts are a nutrient-dense nut that can enhance a DASH diet with their rich content of healthy fats, fiber, and essential nutrients. They are versatile and can be incorporated into various meals and snacks.

Health Benefits

  • Contains omega-3 fatty acids
  • Rich in antioxidants
  • Provides protein and fiber
  • Source of magnesium and phosphorus
  • Naturally low in sodium

Preparation & Cooking

Walnuts can be enjoyed raw or toasted to enhance their flavor. They can be chopped or ground for use in salads, baked goods, and sauces.

Storage

Store walnuts in a cool, dry place in an airtight container. For longer storage, they can be frozen in an airtight container for up to a year.

Cooking Tips

  • Look for firm, unblemished walnuts with a fresh, nutty aroma.
  • Avoid walnuts that appear shriveled or have an off smell.
  • Consider purchasing in bulk for better value.
  • Keep away from light and heat to maintain freshness.
  • Use in a variety of dishes, including salads, oatmeal, and baked goods.