Health Moore

Walnuts super for diet

Health experts believe in the power of a healthy diet and are recommending that consumers go beyond the needs for basic nutrition to search out important superfoods that help fight disease.

These superfoods seem basic but are actually complex. For example, the walnut has been around almost since the beginning of time. It contains no trans fats or cholesterol. It's an important source of protein and dietary fiber, and it is a good provider of copper, phosphorus and magnesium.

Research shows that walnuts play a significant role in reducing the risk of heart disease. As one of the most nutrient-dense sources of alpha-linolenic acid, walnuts can reduce heart inflammation and improve arterial function while lowering total cholesterol, including LDL, the bad cholesterol.

Walnuts should be considered an essential ingredient to a healthy diet. They are versatile and add flavor and texture to entrees, desserts and snacks.

Spiced walnuts

1 egg white

1 tablespoon water

1/2 cup sugar

1 tablespoon cinnamon

2 cups English walnuts

Preheat oven to 225 degrees. Line a large shallow baking pan with foil.

Combine egg white and water. Beat until foamy. Add nuts and toss to coat. Pour mixture into a strainer and drain 2-3 minutes.

Combine sugar and cinnamon in plastic or paper bag and shake to mix. Add walnuts; hold bag, shut and shake vigorously to coat nuts. Spread nuts in one layer on prepared baking sheet. Bake for one hour, stirring every 15 minutes. Cool, stirring occasionally and breaking nuts apart if stuck together. Store in tightly capped jar.

Makes nine 1-ounce servings.

Nutritional analysis per serving: Calories, 149; carbohydrates, 4.4 grams; total fat, 14 grams; saturated fat, 1.3 grams; cholesterol, 0 milligrams; sodium, 6.3 milligrams; protein, 3.6 grams; and fiber, 1.4 grams.

Melissa Moore, R.D., L.D., is a

registered dietitian at the Cotton-O'Neil Heart Center. Call Health Connections at (785) 354-5225.

Copyright 2005
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