California Walnuts

Cali Walnuts - Feb Dietitian Pick - 2018

5 Reasons to Try
California Walnuts

  1. Walnuts have many uses beyond baking. Try chopped walnuts as a coating for seafood or chicken, in a pesto, tossed on top of a salad, ground with beans or cauliflower for a meat alternative, or in overnight oats.
  2. They’re an easy, convenient way to add good fats, protein and fiber to a healthy diet.†
  3. They’re a go-to source for plant-based omega-3s. Walnuts contain omega-3 alphalinolenic acid, or ALA, (2.5 grams/ounce) and are the only nut that contains a significant amount of this essential nutrient.
  4. Certified as a heart-healthy† food through the American Heart Association’s Heart-Check Food Certification program.
  5. Tasty California walnuts make savory sweet and sweet savory.

† Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. (FDA) One ounce of walnuts provides 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat including 2.5g of alpha-linolenic acid – the plant-based omega-3, 2g of fiber, and 4g of protein.


Chunky Monkey
Overnight Oats

Serves 4 | Total Time: 5 minutes + chill overnight

All you need:Cali Walnuts - Feb Dietitian Pick - 2018

Oats

  • 2 cups 2% milk
  • 1-1/2 cup regular cooking oats
  • 1 medium sized ripe banana, cut into chunks
  • 1/2 cup California walnuts, chopped
  • 3 tbsp dark semi-sweet chocolate chips
  • 1/2 tsp vanilla extract

Assembly

  • 1 medium sized ripe banana, sliced
  • 2 tbsp dark semi-sweet chocolate chips
  • 1/4 cup California walnuts, chopped

All you do:

  1. Add milk, oats, banana, walnuts, chocolate chips and vanilla extract equally to four canning jars. Cover and shake jars to combine ingredients. Refrigerate overnight.
  2. When ready to serve, top with banana slices, chocolate chips and walnuts.

This information is not intended as medical advice. Please consult a medical professional for individual advice.


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