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All’s Well With Walnuts

One excellent way to get a decent dose of plant-based omega-3 fatty acids is through walnuts. Walnuts have more omega-3 fatty acids, especially alpha-linolenic acids, than other nuts! They help the developing nervous system of an unborn baby and may also help prevent the little one from having asthma and eczema. With just a handful of walnuts a few times a week, your overall omega-3 fatty acids needs are met!

The nutrients in walnuts help prevent pregnancy-related hypertension, low birth weight, post-partum depression, and protect your blood vessels. In addition, vitamin E from gamma-tocopherol (rather than the common alpha-tocopherol) helps the body to eliminate harmful free radicals more effectively.

Packed with calcium, potassium, vitamin B, fiber and magnesium, these brainy-looking nuts can help improve your overall blood flow and prevent over-clotting.

What you may not have known about the benefits of walnuts:

  • They contain antioxidants which help in developing bones and collagen in unborn babies.
  • Walnuts can help in the treatment of metabolic disorders, diabetes and numerous other illnesses.
  • They contain melatonin which helps to regulate sleep cycles and adjustment to the light and dark.
  • They may help promote memory and cognitive response in a baby’s developing brain.
  • Walnuts can be stored in the refrigerator for up to six months, or in a freezer for up to a year.

Precious nutrients

Walnuts contain important anti-inflammatory phytonutrients and antioxidants, even some that are found nowhere else in nature. These phytonutrients help your circulatory system and blood vessels to perform at peak levels, improving cardiovascular and heart health.


Banana Walnut Pancakes


  • 1/4 cup mashed banana
  • 1/2 cup finely chopped walnuts
  • 1 cup whole wheat flour
  • 2 tbsp wheat bran
  • 1/2 cup milk
  • 4 tbsp castor sugar
  • 1/2 tsp vanilla essence
  • 1/2 tsp baking powder
  • 1 tbsp melted butter
  • 3 tsp butter to cook
  • Sliced banana & honey for serving


  1. Combine all the ingredients in a deep bowl and mix well.
  2. Add 1/2 cup of water, and whisk well till no lumps remain.
  3. Heat a non-stick griddle, pour a portion of the batter into a 100mm (4”) diameter thick circle.
  4. Put 1/2 tsp butter on the edges and cook on a medium flame till golden brown in colour on both the sides.
  5. Serve warm with honey and sliced bananas.

Walnut, chickpea and mushroom burger


For patty:

  • 1 cup whole walnuts plus 1/2 cup chopped for garnish
  • 1/2 cup chopped portobello mushrooms
  • 1/2 cup cooked chickpeas, shells removed
  • 1 tbsp chopped chives
  • 1 tsp minced garlic or garlic paste
  • 1/2 tsp fresh lime juice
  • 1 tsp fresh lemon juice
  • 1/4 tsp salt
  • 1/4 tsp black pepper

For assembly:

  • 4 large portobello mushroom caps, cleaned and gills removed
  • 1 tbsp olive oil
  • 1/3 cup balsamic vinegar


  1. Brush mushroom caps with oil and set aside.
  2. Place walnuts and mushroom pieces into a food processor. Pulse into a paste (about 10 seconds).
  3. Add chickpeas, chives, garlic, lime and lemon juices and salt and pepper. Process into burger consistency.
  4. Fill mushroom caps with walnut mixture. Broil on low for 5 minutes until burger sets and mushroom cap is almost completely cooked. Remove and allow residual heat to finish cooking mushroom. (2 to 3 minutes)
  5. While mushroom cooks, bring balsamic vinegar to a slow boil over medium-high heat. Reduce to a thick syrup and drizzle over burgers.
  6. Top with remaining chopped walnuts.

Walnut & Blueberry Overnight Oats


  • 1/2 cup frozen blueberries
  • 1/2 banana
  • 1/3 cup plain Greek yogurt
  • 1/3 cup milk
  • 1/4 cup chopped walnuts, divided
  • 1 tsp honey
  • 1/8 tsp vanilla extract
  • 1/3 cup rolled oats
  • 1 tbsp chia seeds


  1. Place the blueberries, banana, yogurt, milk, 3 tablespoons of walnuts, honey and vanilla in a blender.
  2. Blend until smooth.
  3. Pour the blueberry-walnut mixture into a bowl and stir in the oats and chia seeds.
  4. Pour the mixture into a jar or small serving container, top with remaining walnuts, cover, and refrigerate for at least 4 hours or overnight.
  5. Serve cold straight from the refrigerator.

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