My "School Birthday" and Nuts and Seeds Part Six (Walnuts!)

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Tomorrow is my birthday! That means today is my 'School Birthday.' You know, like when you were little and your birthday fell on a weekend (or, God forbid, SUMMER!), and you were all excited to have your school birthday on a Friday... and your mom brought in cupcakes for your school party, then planned a birthday party for your whole class after school. Remember that? Well, I do. Want to ride the bus home with me after school? 

Anyway, my school birthday is quite fun! I arrived at work this morning to see this on my desk... what a lovely day! My favorite things... York Peppermint Patties, Coconut Water, and totally cute cards!

But really. You want to know what I'm doing for my birthday? Thanks for asking! I have no idea what my real birthday plans are (Justin's got something figured out)... but, as far as my school birthday plans, I'm going on a self-guided gangster tour of Chicago tonight! Get excited for some juicy stories...

Without further ado, here is a bit of yummy insight into using Walnuts. I've been pouring out data and recipes for using nuts and seeds lately... get excited!


The Nuts And Seeds Gang:
Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

1. Flax Seeds
2. Chia Seeds
3. Pumpkin Seeds
4. Sesame Seeds
5. Sunflower Seeds
6. Walnuts
7. Pistachios
8. Almonds

Walnuts: They Look Like Brains (And Are Good For Yours)

• WHAT'S GOOD:Fabulous source of Omega-3 Fatty Acids, manganese, and copper. Also shown to improve brain function, protect bones, and regulate sleep (due to melatonin). Walnuts also have Vitamin E in a different form than most other foods, in fact, a form that has greater health benefits for cardiovascular health.
• THE SUMMARY:
  
• CAUTION:
  Walnuts, like most nuts, are fairly high in calories and fat. 1/4 of a cup is sufficient for a snack or sprinkling over other foods. Be careful not to sit down with a huge bag of these and eat too many. It's easy to do!
• CALORIES IN 1/4 CUP: 196
• HOW TO EAT IT:
  DO shuck the SHELL; DON'T shuck the SKIN! 90% of a Walnut's nutrients are found in the skin!
• Add to oatmeal
• Add to yogurt
• Add to muffin or cake batter (Add to yellow cake batter along with bananas to make banana walnut cupcakes).
• Add to salads
• Consume a handful after a meal high in unhealthy fats in order to reduce the damaging effects of such fats on your blood vessels.
• Try Some of These Recipes Including Walnuts: Kahlua and Walnut Sweet Potatoes / Skinny Monkey / Grilled Balsamic Pear with Walnuts and Feta /  Protein Stay-Full Meal Cookies / 
• Add Walnuts to These Recipes: Oven Baked Sweet Banana Oatmeal / Frozen Banana Low Cal Ice Cream / Trail Mix / Banana Nut Muffins with Peanut Butter Whip / Healthy Breakfast "Coffee" Cake

CREDITS:
 Image Walnuts