When you think of February, pink and red hearts and Valentine’s Day cards probably come to mind. But this festive time of year isn’t just about the people you hold dear to your heart—it’s about your real heart, too! February is American Heart Month, a special time of year dedicated to adopting heart-healthy habits. And, the great part is California walnuts are certified by the American Heart Association as a heart-healthy* food.
The Power of Three
Did you know? Omega-3s are good for your heart and overall wellness, and California walnuts are the only tree nut with a significant source of omega-3 ALA (2.5 grams per ounce).
Not sure how to get started with walnuts? Begin your journey to better heart-health with the Power of 3 by eating just 3 handfuls of walnuts per week. Commit to a healthier lifestyle and encourage your loved ones to do the same! Small changes can have big effects.
3 Heart-Healthy Recipes to Try
Here’s 3 of our favorite heart-healthy recipes, certified by the American Heart Association, to try this week. There’s something for everyone and every meal!
Step Up Your Breakfast
Eggs have always been a breakfast classic. But this week, set the pan aside and try something new with these Walnut & Oat Crusted Veggie Egg Cups. Presented in a convenient muffin-like style, these cups are full of flavor! The egg and veggie medley is seasoned with garlic, oregano and stone-ground Dijon mustard for a delicious start to your day. Bonus tip: Make a large batch at the beginning of the week and store them for a heart-healthy grab-and-go morning meal!
Choose Walnuts at Lunch
Not feeling last night’s leftovers for lunch? Assemble this simple Power Up with Plants Protein Box for a midday recharge. Not only is it vegan, but it’s no-cook, too. That means even the most novice chefs can tackle this recipe! Toasted crunchy walnuts, hummus and golden roasted chickpeas give you the nutrients you need to beat the afternoon slump. Pair your heart-healthy meal with a 15-minute walk on your lunch break for an extra serving wellness!
Flavorful and Zesty Zoodles for Dinner
After a busy day, putting together a nutritious dinner can seem daunting, but this Teriyaki Pork & Walnuts Zoodle Bowl makes it simple. A colorful array of vegetables is flash-sautéed in sesame oil, giving this dish a delightful flavor. Garnished with green onions, the teriyaki pork is served atop a bed of nutrient-dense zucchini noodles in place of carb-heavy pasta. The whole dish comes together in about 35 minutes!
Show Your Heart Some Love
This February, celebrate the heart in all forms by taking steps toward a heart-healthy lifestyle. Next time you’re looking for a quick snack or a delicious meal, remember the power of eating 3 handfuls of California walnuts per week. And help those you love take care of their tickers, too—let three friends know about the benefits of omega-3s and California walnuts and share these heart-healthy recipes! Your heart will thank you.
* Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. (FDA) One ounce of walnuts offers 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat including 2.5g of alpha-linolenic acid – the plant-based omega-3.
