Healthy eating doesn't have to be boring; spice up your diet with this great snack.
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Female: Crack open a walnut and you might be pleasantly surprised to learn that it’s not only tasty but extremely good for your health. Walnuts are making the top 10 super foods list for their many health benefits. Cara Rosenbloom is a leading Canadian dietician. Cara Rosenbloom: Walnuts are one of the most nutrient dental foods. In fact, they’re the only nut that contain a significant amount of omega-3 fats. They also contain vitamins, minerals and antioxidants. So, eating walnuts is a great way to add flavor, crunch and nutrition to your daily meals and snacks. Female: In fact, eating walnuts everyday can help lower your risk for heart disease, diabetes, and osteoporosis. Cara Rosenbloom: Numerous studies support the cardiovascular or heart health benefits of eating a one ounce serving a day of walnuts. That’s about 8 to 10 halves. Some of these benefits include lowered total cholesterol, lowered LDL or bad cholesterol as well as an improved cell function of the arteries leading to the heart. Other studies show that a daily serving of walnuts can help reduce insulin resistance among people with Type-II Diabetes and can also help reduce the risk of osteoporosis by decreasing the amount of breakdown in bone. Female: And walnuts are also found to be beneficial in weight management. Cara Rosenbloom: Walnuts are very satiating. That means they help you feel full. So, including walnuts either before or during a meal can help with portion control. Walnuts are extremely versatile and can be used in a variety of dishes from salads, to baked goods, to snacks. A great snack recipe is to make sweet and spicy walnuts. You take walnuts and you add a mixture of egg whites and water to the walnut so that the spice mixture will stick to them. You then add a mix of sugar, cinnamon, allspice, cayenne, and a dash of salt. And you shake to mix. You then spread them evenly on a baking sheath and bake them for 25 minutes in a 325º oven. Be sure to store your walnuts in an airtight container, in the fridge or the freezer to maintain their freshness and crunch. For more information about the health benefits of walnuts and recipe ideas, checkout walnutinfo.com. Sherry Damartaca reporting.

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