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Amazing Benefits Of Walnut (+5 Refreshing Recipes)

Amazing Benefits Of Walnut (+5 Refreshing Recipes)

Walnuts have been found in the diet of humans for more than 8000 years and walnut trees can live for hundreds of years. Some trees in France are thought to be more than 300 years old. They have an interesting history and the benefits of walnut are abundant. They are harvested and then dried. It’s important that they aren’t over dried or kept for too long as this decreases their quality.

They are very versatile and can be eaten alone, in salads and in a variety of other raw or cooked dishes. They can be enjoyed as they are, sweetened or seasoned. They can even be ground finely and used as a substitute for flour – this is called Walnut Meal.

There have been recent concerns about the fat content in walnuts as well as fear surrounding nut allergies, which can be serious problems, particularly for children. However, risks aside, the benefits of walnut are surprising and if there are no adverse risks, they can be enjoyed not only for pleasure, but for health and well being.

Here are some benefits of walnut, which may surprise you:

1. Walnuts make you look and feel great

Although walnuts do contain an abundance of calories, they don’t necessarily need to be avoided. In fact, coupled with a balanced diet of nutritious food, they can contribute to weight loss because their density can make you feel fuller quicker. This means they make a great snack, just a handful is enough. They are also rich in antioxidant vitamins and nutrients that can help with hair strength and shine; as well as clear and glowing skin. They contain Biotin or Vitamin B7, which helps maintain hair, nails and skin.

2. Walnuts can help you to relax

The hormone Melatonin is produced in the body by the pineal gland. It helps to regulate sleep and its production is affected by light. The amount of Melatonin we produce decreases as we age and that is why we experience sleep disturbances as we get older.

Walnuts are a good source of Melatonin and research has shown that consuming walnuts will increase the level of Melatonin in the body and causes an antioxidant effect in the blood. This means that eating walnuts as part of your balanced diet may help you to relax and sleep better. The benefit of walnut in this regard is that it may promote the general reduction of stress.

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3. Walnuts keep your heart, blood and brain healthy

Walnuts promote good heart health. As well as containing a high level of antioxidants to balance the negative impact of free radicals; walnuts are full of omega 3 fatty acids.

“(Omega 3 fatty acids) are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic function. Likely due to these effects, omega-3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions.” Harvard T.H. Chan, School of Public Health

Because consuming walnuts reduces bad cholesterol, investigations have shown that this can improve the health of our veins and blood, reducing the risk of type 2 Diabetes. Studies show that including walnuts in a healthy diet assists blood vessels to dilate and prevents clots and blockages that can cause heart attack and stroke among other diseases. A clinical trial published in the American Diabetes Association website concluded that:

“A walnut-enriched ad libitum diet improves endothelium-dependent vasodilatation in type 2 diabetic individuals, suggesting a potential reduction in overall cardiac risk.” David L. Katz et al.

Similarly, research on mice has shown that eating walnuts can prevent dementia and Alzheimer’s. Mice that were denied walnuts showed reductions in learning, memory and cognitive function. Mice that were fed a diet including walnuts showed evidence of the opposite.

In this instance, the antioxidants present in the walnuts reduced inflammation and degeneration of the brain. There was a counteracting effect on certain proteins that create plaques on the vessels in the brain, which can cause them to constrict and contributes to the onset of brain diseases like Alzheimer’s.

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4. Walnuts can reduce the risk of cancer

Studies have shown that the benefit of walnut includes reducing the risk of both pancreatic and breast cancer. Once again, the antioxidants, vitamins and fatty acids in walnuts have a preventative effect on the degeneration of cells in the body that may become cancerous.

5. Walnuts help us at conception through to old age

Eating walnuts during pregnancy can provide the mother with the desirable fatty acids that lower cholesterol. Research cited by Wiley Blackwell, also shows that the fatty acids in walnut may help reduce the risk of the baby developing allergies by enhancing the formation of the gut and improving the way it responds to bacteria and foreign substances.

It makes the gut more porous and allows new substances to pass through it and into the blood stream more easily. This triggers the production of antibodies through the baby’s immune response. Another benefit of walnut is that it can improve sperm quality in healthy men aged between 21 – 35.

Given all the amazing properties of walnuts, initially at conception and to keep us healthy throughout our lives, it is safe to say that it is a food that should be included in a healthy and balanced diet. With its ability to reduce the risk of so many illnesses, some of them fatal, it’s safe to say that walnut contributes to longevity and a high life expectancy.

Here are some excellent recipes to try.

Maple Walnut Pecan Pie

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    California Cherry and Walnut Salad

    shutterstock_70784197

      Walnut Crusted Chicken Breasts

      shutterstock_114052573

        Raw Walnut Pate

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        walnut pate

          Photo credit: therawtarian.com

          Maple Candied Walnuts

          candied walnuts

            Photo credit: walnuts.org

            Featured photo credit: Zheltyshev via shutterstock.com

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            Last Updated on May 25, 2019

            20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

            20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

            Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

            It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

            This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

            Breakfast

            1. Spiced Coconut Squash Breakfast Porridge

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              This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

              2. Egg and Avocado Spaghetti Squash Boats

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                If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

                3. Spaghetti Squash Frittata for One

                3

                  This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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                  4. Ingredient Spaghetti Squash Brunch

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                    It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

                    5. Spaghetti Squash Hash Browns

                    5

                      A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

                      Lunch

                      6. Spaghetti Squash Chow Mein

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                        Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

                        7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

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                          This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                           8. Spaghetti Squash with Mushrooms Parmesan

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                            Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                             9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

                            9

                              A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                               10. Thai Peanut Spaghetti Squash

                              10

                                Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                                Dinner

                                11. Spaghetti Squash Comfort Bowl

                                11

                                  This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                                  12. Spaghetti Squash Crust Pizza

                                  12

                                    As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                                    13. Spaghetti Squash Fried Rice

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                                      Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                                       14. Roasted Garlic Spaghetti Squash Lasagna Boats

                                      14

                                        If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                                        15. Chicken Enchilada Stuffed Spaghetti Squash

                                        15

                                          This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                          Dessert

                                          16. Sweet Spaghetti Squash Kugel with Apples and Raisins

                                          16

                                            If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                            17. Spaghetti Squash Coconut Custard Pie

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                                            17

                                              With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                               18. Spaghetti Squash Cake With Cream Cheese Glaze

                                              18

                                                This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                                 19. Spaghetti Squash Kheer

                                                19

                                                  Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                                   20. Cinnamon Spice Spaghetti Squash Cake

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                                                    By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                                    Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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