This is a sexy twist to a plain ole nut. But don’t get me wrong…a plain ole nut that just so happens to be booming with superpowers. In fact, there’s so much fascination about the health benefits of this one nut that for the past 50 years, scientists and industry experts have gathered annually at the University of California, Davis, for a walnut conference discussing the latest walnut health research. They’re pretty hip.
Servings
12
Ready In:
75 mins
Calories:
278
Good For:
Snack
Ingredients
- 350g Walnuts
- Salt – I salt to taste, which for a bag usually ends up about ½ a tablespoon.
- Olive Oil – 2 tablespoons
Nutrition Facts
Walnuts have all the good fats that actually help you lower cholesterol. These are heart healthy in every way. They also have important phytochemicals and omega 3 fatty acids that both play a part by helping to reduce oxidative stress in the brain while helping to improve brain signalling and neurogenesis.
As well as high levels and beneficial fats, other important nutrients such as vitamin E, folate and the protective phyto chemical, ellagic acid, are all found in walnuts and contribute to its neuroprotective and memory enhancing properties. A great snack while studying for a test.
| Servings | 12 |
| Amount per Serving | |
| Calories | 178 |
| Total Fat | 19.9 g |
| – Saturated Fat |
1.0 g |
| Cholesterol | 0 mg |
| Sodium | 8 mg |
| Total Carbohydrate | 3.1 g |
| – Dietary Fiber | 2.1 g |
| – Total Sugars | 0.3 g |
| Protein | 7.0 g |
Step by Step Instructions
Step 1
You can choose to soak or not to soak your nuts first, depending on whether you digest nuts easily. I always soak mine for 12 hours in a bowl of fresh spring water before putting them in the oven. Soaking removes lectins and makes them easily digestible, but again, this is up to you.
Step 2
Regardless of whether you’ve soaked them or not, you want to spread them out of a cookie sheet and coat with the olive oil.
Step 3
Mix them up so that the olive oil is evenly spread and then finish with the salt sprinkle. Mix again and then make sure they are evenly spread before putting them in the oven.
Step 4
If you’ve soaked them in water first, you bake them at 140 degrees celsius (280 fahrenheit) for forty-five minutes, mixing them a few times over the course of this hour. If you haven’t soaked them, you bake them at 150 degrees (300 fahrenheit) for 15 minutes, mixing once halfway through.
Step 5
I always taste test my way through the baking process, so the above times are based on the level of crunch I like. You can play with this a little to find your own sweet spot.
More Recipes
Matcha Latte / Superfood Smoothie
Matcha Latte Superfood SmoothieBy: Ashley DewMatcha is a new trendsetter on the runway and it's hype is totally deserving. It is a polyphenol packed, nutrient dense, antioxidant rich, cancer-fighting, superfood. Throw in some coconut milk and almond butter to make a...
Salmon Pecan Patties
Salmon Pecan PattiesBy: Ashley DewThis recipe brings me back to my Southern roots. I grew up eating these often and in fact, two of the houses I lived in had a pecan tree in the front yard. These salmon pecan patties are both delicious and healthy, easy to make,...
Christmas Gingerbread
Spicy Christmas Gingerbread (a traditional German Lebkuchen recipe)By: Ashley DewIf you want a bonafide German gingerbread experience, look no further. In Germany they call gingerbread, ‘Lebkuchen’ and this is a traditional German recipe that will impress. I moved to...
Pumpkin Bread
Pumpkin BreadBy: Ashley DewAutumn (or Herbst as they say it over here in Germany) has always been my favorite season. From cozy sweaters to pumpkin carving to mulled wine, it is a true festival for my senses. This year I started a new tradition of baking pumpkin...
Cranberry Orange Sauce
Homemade Cranberry Orange SauceBy: Ashley DewLook no further for the best tasting Cranberry Sauce! This easy and delightful recipe takes only 15 minutes to make and with only a handful of ingredients! Spiced with cinnamon and sweetened with honey and orange juice, it...
Paleo Cornbread
Paleo CornbreadBy: Ashley DewThis is a corn-free paleo cornbread that's fluffy, flavorful and actually tastes like cornbread. Thanksgiving for those of us that are gluten and grain free can be a bit of a doozie those first couple of years as you are figuring it all...
Hi Ashley, ich finde deine Anregungen für Rezepte zum Winter großartig! Und ich werde auch sie in meine rezeptsaammlung aufnehmen. Vielen Dank dafür!!