Walnuts for Wellness

Posted at: 04/09/2013 10:18 AM

If you are looking for a delicious, nutritious and convenient food to add to your day with excellent health benefits, walnuts are the perfect choice.  Your Hy-Vee Registered Dietitian, Jen Haugen, will provide fun and simple ways to use walnuts.

A Smarter Tuna Salad
Serves 2.

1-6 ounce can white meat tuna, packed in water
1 large stalk celery, minced
4 radishes, minced
1 tablespoon minced red onion
1/2 Granny Smith apple, minced
2-3 tablespoons minced, flat-leaf parsley
2 teaspoons fresh lime juice
3-4 tablespoons reduced-fat mayonnaise
1/4 minced walnuts, lightly toasted
  1. After draining tuna, place in bowl and flake with a fork.
  2. Mix in remaining ingredients.

Source: California Walnuts

Nutrition Facts per Serving: 207 calories, 13 grams fat, 1.5 grams saturated fat, 0 grams trans fat, 25 mg cholesterol, 160 mg sodium, 8 grams carbohydrates, 2 grams fiber, 15 grams protein.
Wholly Nutritious & Simply Nutritious

How do walnuts stack up?
Eating a handful of walnuts tastes great, yet walnuts are the number-one nut source of one nutrient.  Jen will share which nutrient packs a punch and why it’s so important.

Simple & Tasty Ways to Enjoy Walnuts
There are infinite amounts of ways to incorporate walnuts into your day. Jen will share easy ways to use walnuts.  

A Lunch You Can’t Live Without
Walnuts have long been thought to resemble the brain and preliminary research suggests eating walnuts daily may benefit the brain.  Eating A Smarter Tuna Salad can give you a mid-day boost.

Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Jen is a member of the Academy of Nutrition and Dietetics.