Cooking and Meal Prep Recipes Elegant and Healthy Walnut Dishes By Shereen Lehman, MS Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. Learn about our editorial process Updated on April 01, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Jonathan Valdez, RDN, CDCES, CPT Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT Facebook Twitter Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Learn about our Medical Review Board Print Walnuts are good for your heart health, and they may also be good for your brain. According to research, eating walnuts may improve performance on cognitive function tests, including those for memory, concentration and information processing speed. Walnuts may also reduce the risk for diabetes, heart disease, stroke, Parkinson's disease, and depression. Even though walnuts are high in calories, research shows that consuming them does not contribute to weight gain. This is probably because walnuts are high in antioxidants, contain a host of vitamins and minerals, and contain a significant source of alpha-linolenic acid, which is a plant-based omega-3 fatty acid. Walnuts are perfect for a simple snack, but you can do so much more with them. Take a look at seven spectacularly delicious and healthy dishes featuring walnuts from California Walnuts. Health Benefits of Antioxidants 1 Greek Yogurt With Walnuts and Honey miguelangelortega / Getty Images Simple and beautiful, this dish combines velvety smooth Greek yogurt with delicious crunchy toasted walnuts and luscious berries. It's finished with a touch of golden honey. We can't imagine a tastier way to load up on calcium, protein, and omega-3 fatty acids. 2 Toasted Walnut, Quinoa, Kale Salad and Lemon Vinaigrette Kale has become a big hit with salad lovers. And for good reason: it's loaded with vitamins, minerals, and fiber. Plus it tastes terrific. Here kale is combined with quinoa, which is one of our favorite superfood whole grains, and toasted walnuts. Fabulous flavor and nutrition that's so good it's practically off the charts. 10 Superfoods to Eat Daily for Optimal Health 3 Breakfast Quinoa With Walnut Cream and Blueberries Blueberries are rich in antioxidants and quinoa is high in protein and fiber. Walnut cream doesn't have any dairy cream; it's made from walnuts and water with a little maple syrup and lemon juice. This breakfast is a perfect way to start your morning. Tasty (and Healthy) Milk Substitutes 4 Chicken Skewers With Walnut Skordalia Here's a delicious and light meal idea featuring walnuts (of course), lean chicken and lots of spinach, which is chock full of vitamin A and folate. You can leave substitute shrimp or lean beef for the chicken, and it will still be delicious. 5 Parmesan Herbed Walnuts Walnuts make a terrific heart- and brain-healthy snack any time of the day. This recipe adds a delicious savory flavor and a touch of heat with a little cayenne pepper. They're also perfect as a salad topping. 6 Roasted Orange Citrus Halibut With Walnut, Pomegranate Relish Halibut is an excellent source of protein, good fats, and potassium. This recipe will work with other types of white fish as well. 7 Glazed Shallot, Walnut, Sage, and Goat Cheese Pizza Pizza is often loaded with fat and calories. But here's proof that pizza can be both delicious and nutritious. This savory dish makes a great meal. Just add a side salad and your favorite beverage. How to Make Low-Carb Pizza 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Chauhan A, Chauhan V. Beneficial effects of walnuts on cognition and brain health. Nutrients. 2020;12(2):550. doi:10.3390/nu12020550 By Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit