Whole foods: the nutritional benefits of walnuts


walnuts

walnuts

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So what is the nutritional benefits of walnuts? Of all the varieties of nuts available, the nobly walnut has one of the highest concentrations of the plant source of omega 3 fat, alpha-linolenic acid (ALA) making it an extremely good choice for individuals with heart disease risk factors or with Type 2 diabetes.

Studies have shown that eating 30g (approximately 10) walnuts each day can actually help to lower blood cholesterol levels.

Walnuts make a great snack choice when enjoyed in controlled portions and also provides Vitamin E, another nutrients known for it heart health properties. Enjoy walnuts in salads, pastas and in baked goods for a tasty, nutrient rich nut choice.

Recipe of the Week: Lamb with Beetroot & Walnuts

A great Spring time recipe for the family.

Serves 4

Ingredients

4 beetroots, peeled and cubed

4 tbsp. balsamic vinegar

8 lamb loin chops

2 tbsp. garlic infused oil

3 sprigs rosemary, destemmed

100g walnut, roughly chopped

160g spinach

160g rocket

Method

1. Preheat the oven to 200°C. Place the beetroot on a baking tray, drizzle with half the oil, the balsamic vinegar and season with salt and pepper. Cook in the oven for 30 minutes.

2. Combine the rest of the oil with the rosemary and a dash of salt and pepper. Rub over the lamb chops

3. Heat a nonstick pan over a medium to high heat. Add the lamb and cook for 2-4 mins on each side.

4. Roughly chop the walnuts.

5. Removing the beetroot from the oven, mix through the baby spinach, rocket and walnuts.

6. Divide the salad between plates and serve with lamb chops.

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