Walnuts as Superfood

Many people avoid nuts because they think they're fattening, but nuts can make a healthy and tasty addition to your diet when eaten in moderation.

Walnuts are one of the few rich sources of plant-derived omega-3 fatty acids, so they're great for vegetarians. Other sources include olive oil, ground flaxseed, flaxseed oild, soybeans, soy oil and wheatgerm.

They're also a great source of protein, fiber, vitamin E, magnesium and copper. Walnuts are rich in amino acids, such as arginine, which help keep the insides of blood vessels smooth and flexible.

Be careful when roasting walnuts, high temperatures can destroy the omega-3 fatty acids. To roast, spread the nuts evenly on a baking tray and bake at 70 to 75c until cooked, but not browned.

A few ways to use walnuts..

Toss chopped walnuts into a salad to give your greens a deliciously crunchy bite. Or gently saute chopped nuts in olive oil. Add breadcrumbs and chopped garlic, then toss mixture through freshly cooked pasta. What you think about combining finely chopped walnuts with breadcrumbs to make a yummy fish coating for pan-frying or baking.