Any nutritionist will tell you that almonds and walnuts, in moderation, make delicious and healthy snacks. A serving size (1oz) of 20-25 almonds or 12-15 walnut halves will cost you 160-190 calories, but will keep you full for hours. Why is that? Because each type of nut contains a good source of healthy essential fatty acids (EFA’s) as well as a solid amount of protein (4-6g/serving), which helps keep us hungry humans satiated for a longer period of time. So, what’s the difference between walnuts and almonds?
In fact, most people consume roughly 20:1 more omega-6 fats than omega-3 fats, when in fact, we should aim for a ratio of 4:1. That’s where walnuts can help! A serving of walnuts contains 95% of our daily value for omega-3 fatty acids. Along with a healthy diet and other omega-3 fat-filled foods, you can quickly bring your fat ratio back to where it should be.
At Brit HQ, learning about the goodness of walnuts can only lead to one thing: a culinary hack! Check out our quick recipe for homemade Honey Walnut Butter, and all the delicious recipes you can use it in.
Ingredients:
– 2 cups walnuts
– 1 tbsp honey
– a pinch of salt
– 2 tbsp oil (walnut, grapeseed, or vegetable)
Soak the walnuts for at least an hour, but overnight is best. Drain and blend with all your other ingredients in a food processor. Add additional honey and salt to taste, and if you’re looking for a super creamy texture, you can add more oil.
But what can you do with walnut butter besides spread it on a piece of toast? We recommend using walnut butter as a substitute for peanut butter in these three recipes:
Remember, like any food, moderation is key. Got any homespun health tips of your own? Send 'em our way by leaving a note in the comments below or saying hi on Twitter.
Tiffany Chag has been an NASM certified personal trainer since 2005. She is also a certified clinical nutritionist consultant and holistic lifestyle coach. She has experience in everything from weight loss to strength/agility training to nutritional consulting.
