Walnuts 101
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Our Walnuts 101 is everything you need to know about walnuts. From nutrition, health benefits, and how to use walnuts!

One thing we love about walnuts is how easily they are incorporated into your daily diet. They are a great addition to your dishes as a garnish to give you that added crunch in salads, oatmeal, and baking like banana bread and muffins. Of course, there are many more options!

What Are Walnuts?

The two most common major species of walnuts are grown for their seeds – the Persian or English walnut and the black walnut. The English walnut (J. regia) originated in Iran (Persia), and the black walnut (J. nigra) is native to eastern North America. (1)

Fun fact: Did you know that during the Byzantine era, the walnut was also known by the name “royal nut?” Yup

Nutrient Profile

1 Ounce (28 grams) of raw unroasted walnuts contains:

  • Fiber: 2 grams
  • Protein: 4 grams
  • Fat: 18 grams 
  • Carbs: 4 grams

Benefits of Walnuts

  • High in antioxidants such as vitamin E and Melatonin.
  • Good Source of the plant form of omega-3 fat.
  • May decrease inflammation.
  • Promotes a healthy gut.
  • May aid in weight loss.
  • Lower the risk of type 2 diabetes.
  • May help lower blood pressure.
  • Supports reproductive health.
  • Easy to incorporate into any diet.

What you can make with Walnuts

  • Nut Butter
  • Nut Milk
  • Nut Flour/Meal/Pulp
  • Nut/Granola Bars
  • Candied Nuts
  • Cookies
  • Baked Goods
  • Garnishing for salads, yogurts, and etc.

Walnut recipes you would like…

More MGF Recipes…

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