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(HealthNewsDigest.com)) – Every so often you run across a truly unique product – red walnuts are one. They are just beautiful with a smoother, creamier taste than English walnuts. Tasted side by side, English walnuts are slightly more astringent, whereas red walnuts are milder but deliver a full walnut taste. It is hard to believe they are naturally red.
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Sanguinetti Family Farms (www.red-walnuts.com) are fourth generation farmers in Linden, CA. They first harvested and sold red walnuts in 2009, selling them out of a small store they own on Highway 4. Today red walnuts are available on the retail market from late spring through the winter in 7-ounce clamshells. They have the same nutrition profile and heart-healthy qualities of regular walnuts, providing a good source of the plant-based, omega-3 fat, alpha-linolenic acid (ALA). .
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Red walnuts are created by grafting Persian red-skinned and English walnuts. The nut is red only on the outside with the creamy walnut flesh inside. The shells are slightly larger but look identical to typical English walnuts. Red walnut trees are slow growing and rare.
I ate them raw, topped off a salad, baked them into cookies, and sprinkled them on oatmeal. Heat did not destroy the color. I would assume that the red pigment would make them richer in antioxidants than traditional walnuts, but I don’t know for sure. The company was honest enough to say they had not yet done a full nutrition profile but hoped to in the future.
To ensure maximum shelf life, red walnuts should be stored in the refrigerator.
Red walnuts are a treat for the eyes and the taste buds and they will surprise everyone with their vibrant color. They are definitely worth a try.
Though peanuts are the most popular choice in the US, eaten by 73% of all households, it really is time to give other nuts a try. All nuts are high in heart-healthy fats, protein, fiber, and vitamins and minerals. All nuts are gluten free and unsalted nuts have little or no sodium. They should be a go-to snack and an add-on for meals. A small serving of nuts – a handful not a canful – can help you feel fuller longer, provide energy and help you manage your weight. For years nut consumption was discouraged because of the fat content. But, the fat story has changed and we now recognize a moderate amount of healthy fats is the best way to eat.
Tips for adding nuts to your meals:
As a snack – stick with a ¼ cup or less as a serving. Try mixing with raisins or other dried fruit.
Top off a salad.
Sprinkle into a stir-fry.
Add to sautéed vegetables at the end of cooking.
Add to hot or cold cereal.
Top off yogurt.
Add to cooked grains such as rice, orzo, kasha or quinoa.
Add to cookie and muffin recipes.
Sprinkle into pancakes or waffles.
Don’t be afraid to go nuts – they are good for you.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of the nutrition counter series for Pocket Books with sales of more than 8.5 million books.
Look for:
The Most Complete Food Counter, 3rd ed., 2013
The Calorie Counter, 6th Ed., 2013
The Complete Food Counter, 4th ed., 2012
The Diabetes Counter, 4th Ed., 2011
The Protein Counter, 3rd Ed., 2011
The Ultimate Carbohydrate Counter, 3rd Ed., 2010
The Fat Counter, 7th ed., 2009
The Healthy Wholefoods Counter, 2008
The Cholesterol Counter, 7th Ed., 2008
Your Complete Food Counter App: http://itunes.apple.com/us/app/your-complete-food-counter/id444558777?mt=8
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com.
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