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Heart Healthy Recipes, Issue #089 - Health Benefits of Walnuts
October 25, 2024

Welcome to Heart Healthy Recipes' Newsletter

Walnuts are the featured heart-healthy food for this month’s newsletter and are usually in-season from mid-September to early November. Also, we are featuring some of the health benefits provided by walnuts, along with several recipes to help incorporate into a heart-healthy diet.

Health Benefits of Walnuts

Walnuts are a great source of essential omega-3 fatty acids which may help the heart by lowering blood pressure. The nutritional content of walnuts may also help reduce inflammation, balance cholesterol levels, and help decrease the risk of blood clots. In addition, walnuts may help the heart maintain a healthy, regular rhythm, potentially avoiding heart arrhythmias.



For more benefits of walnuts, please see: Benefits of Walnuts and Almonds

Walnut Pea Salad

The big “super-star” ingredient in this simple, yet very delicious walnut pea salad is the walnuts. Walnuts are being recognized more and more for their very unique health benefits. Some of the uncommon nutrients lie in the skin of the walnut; so, when preparing this recipe – leave on the skin.

Recipe Ingredients:

3 cups (16 oz.) green peas, thawed

1 cup walnuts, coarsely chopped

1 cup Vegenaise (egg free Mayonnaise substitute)

½ cup onions

⅓ cup olive oil

1 tablespoon parsley, chopped

½ teaspoon garlic

salt to taste (optional)

Recipe Instructions:

Place thawed green peas in mixing bowl. Chop up walnuts and add. Next combine Vegenaise®, onions, olive oil, parsley, garlic and salt to walnuts and peas. Mix carefully without smashing the green peas.

Makes 6-8 servings.

Basil Walnut Pesto

Heart-healthy walnuts substitute for pine nuts in this economical pesto.

Recipe Ingredients:

2 cups basil

½ cup parsley

¼ cup walnuts

3 cloves of garlic

½ cup extra virgin olive oil

Recipe Instructions:

In blender add the basil, parsley, walnuts and garlic. Next, slowly drizzle the olive oil in and blend until smooth. Add sea salt and black pepper, to taste, if desired.

Makes 8 servings.

Apple and Walnut Salad

Classic, autumn salad with heart-healthy, in-season apples and walnuts flavored with cranberries.

Recipe Ingredients:

¾ cup walnuts

1 small to medium sweet onion, finely chopped

3 tablespoons extra virgin olive oil

2 tablespoons red wine vinegar

1 tablespoon maple syrup

½ teaspoon sea salt (optional)

¼ teaspoon ground cinnamon

2 medium apples, cored and thinly sliced

4 ounces baby arugula

3 ounces watercress

3 ounces endive

⅓ cup dried cranberries

3 ounces goat, feta, or Parmesan cheese

Recipe Instructions:

Preheat oven to 350°F.

Place walnuts in a single layer on baking sheet. Bake for approximately 8 minutes, until toasty and crisp. Next, transfer nuts to cutting board and allow to cool. Once cool, roughly chop walnuts.

In a medium bowl, add chopped onion, oil, vinegar, maple syrup, sea salt (optional), and cinnamon. Stir or whisk ingredients together. Next, add apples and coat with dressing.

In a large bowl, place the arugula, watercress, and endive. Gently add half of the apple mixture to the greens. Next, sprinkle approximately half of the cranberries over greens. Add cheese and remaining cranberries. Again, mix gently. Serve immediately.

Makes 6 servings.

Vegan Walnut Sauce

Oil-free, vegan walnut sauce that may be substituted for cheese made with heart-healthy walnuts and flavored with onion.

Recipe Ingredients:

1 cup walnuts

2 tablespoons nutritional yeast

½ teaspoon onion powder

½ teaspoon sea salt (optional)

1 cup hot water

Recipe Instructions:

In a blender add walnuts, yeast, and onion powder.

In a small saucepan heat approximately two cups of water and measure out approximately one cup of hot water. Pour water into blender and blend until mixture is smooth.

Makes 6 servings.

For More Walnut Recipes, Please Visit:

Walnut Pea Salad

Walnut and Spelt Salad

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*Medical/Nutritional Disclaimer: Heart Healthy Recipes' Newsletter and HeartHealthyRecipes.com website offers informational service only and the information contained in this newsletter is not intended as professional nutritional or medical advice. The content in this newsletter should not be used solely during a medical emergency or for the diagnosis or treatment of any medical condition. Please consult your doctor or other qualified health care provider regarding any course of medical treatment.
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