Elegant and Healthy Walnut Dishes

Updated on April 01, 2021

Medically reviewed by

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.

Greek Yogurt With Walnuts and Honey

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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.

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.

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.

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.

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.

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.

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.

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.

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