The Power of Omega-3 ALA
If you need a reason to love walnuts beyond the delightful flavor and oh-so-satisfying crunch, look no further than walnuts’ omega-3 content. Did you know walnuts are known as THE omega-3 nut? They are the only nut containing an excellent source of omega-3 ALA (2.5g/oz). ALA has been associated with benefits for heart health, brain health, and inflammation.1,2,3 Specifically, research suggests omega-3 ALA may be effective for helping to:- Reduce the risk of cardiovascular disease.1
- Reduce the risk of all-cause mortality among those who have suffered a heart attack, especially when combined with a diet high in seafood that also contains omega-3 fatty fish.4
- Improve fat metabolism and protecting against the negative impacts of saturated fats, especially high cholesterol.5
Power Pairings for California Walnuts
These three power pairings combine the benefits of seasonal produce with the culinary delights of California walnuts to pack a powerful punch. Try each out this week to get your three handfuls of California walnuts!
Walnuts + Spinach: Dinner Is Served
When the weather starts to warm up, it’s usually a time you want to get outside more, not spend hours in the kitchen preparing dinner. Instead, whip up this easy Spring Linguine with Spinach, Peas and Walnuts for a light meal that’s just as impressive for a casual weeknight as it is for a dinner outside with friends. . Between the vivid greens of the veggies and the savory notes of Parmesan cheese and garlic, this perfect pasta will become a fan favorite.
For a light addition to your meal or day, this recipe for Pears with Walnut and Spinach with Citrusy Dressing will hit the mark. The flavors of citrus and fresh vegetables are complemented by the earthy walnuts, which also add a welcome crunch. The three-ingredient salad and homemade dressing is sure to impress, leaving the fresh ingredients to speak for themselves.
Walnuts + Asparagus
With these two ingredients, you can whip up a myriad of fresh salad, sizzling side dishes or original culinary creations. This Spelt Salad with Roasted Green Asparagus, Radish and Walnuts is a good place to start. Whether you’re an expert in the kitchen or a novice just getting your footing, this dish is a good option. A little prep of ingredients, toss it in a bowl, and you’re ready to enjoy. Plus, the vibrant colors of the asparagus and radishes will please the eye.
Your asparagus can go a lot further than salads, though. Introduce your brunch menu to a savory treat with this Asparagus, Goat Cheese and Walnut Tart that incorporates walnuts right into the crust and on top. Your family will enjoy the complementary flavors of this indulgent dish.
If you need to add a little warmth to that lingering chill in the air, an Asparagus Walnut Bisque may be just the thing you’re looking for. Serve this as a starter or alongside a sandwich at lunchtime! The bright colors, rich flavors and nutritious ingredients make it a triple threat!
Walnuts + Strawberries
For a pairing that will suffice for any time of day, look to walnuts and strawberries. Not only can you create anything from smoothies to salads to dessert with these two ingredients, but they also make a great snack on their own. Pick up a handful of walnuts and a bowl of fresh strawberries to munch on while you’re cooking.
A refreshing Strawberry, Cucumber & Pearl Couscous Salad makes a beautiful addition to any table. With its fresh ingredients, this salad will taste like springtime! The secret addition: balsamic glazed walnuts that are roasted to perfection in the oven. The crunch will mix perfectly with that of the cucumbers and the sweetness of the berries.
With the spring season comes new found inspiration for colorful, delectable and healthful recipes. Make walnuts a part of your nutritious diet, and boost their value even more with your favorite produce. Between the omega-3 ALA, the earthy walnut flavor, and the bright, succulent fruits and veggies, your meals this spring will surely be an all-around success.
1Fleming JA, Kris-Etherton PM. The evidence for α-linolenic acid and cardiovascular disease benefits: comparisons with eicosapentaenoic acid and docosahexaenoic acid. Adv Nutr. 2014;5(6):863S-76S. doi: 10.3945/an.114.005850
2Barceló-Coblijn G, Murphy EJ. Alpha-linolenic acid and its conversion to longer chain n3 fatty acids: Benefits for human health and a role in maintaining tissue n-3 fatty acid levels. Prog Lipid Res. 2009;48(6):355-74. doi: 10.1016/j.plipres.2009.07.002
3Zhao G, Etherton TD, Martin KR, et al. Dietary Alpha-Linolenic Acid Reduces Inflammatory and Lipid Cardiovascular Risk Factors in Hypercholesterolemic Men and Women. J Nutr. 2004 Nov;134(11):2991-7. doi: 10.1093/jn/134.11.2991.
4Sala-Vila A, Guasch-Ferré M, Hu FB, et al. Dietary α-linolenic acid, marine ω-3 fatty acids, and mortality in a population with high fish consumption: findings from the PREvención con DIeta MEDiterránea (PREDIMED) study. J Am Heart Assoc. 2016;5(1):e002543. doi: 10.1161/JAHA.
5Stevenson JL, Miller MK, Skillman HE, et al. A PUFA‑rich diet improves fat oxidation following saturated fat‑rich meal [published online ahead of print May 18, 2016]. Eur J Nutr. doi:10.1007/s00
