Spiced California Walnuts

With baseball season in full “swing,” you might be thinking of ways to fill your stadium bag with snacks to keep those hungry sports fans happy and satiated. Grabbing for that bag of mixed nuts might seem like a natural choice to provide your friends and family with a nutritious and tasty treat. However, you might be surprised to learn that different types of nuts have diverse health benefits. No doubt about it, consumers are still confused about which nuts offer specific health benefits. While each nut provides its own nutrient profile, some nuts offer benefits that can’t be found elsewhere.

Walnuts are distinctive among other nuts for a number of reasons. A handful of walnuts provides:

the highest amount of alpha-linolenic acid (ALA), the plant-based source of omega-3 fatty acid. As one of the best plant food sources of omega-3s, a 1-ounce serving of walnuts provides 2.5 grams of ALA.
heart health benefits.
polyunsaturated fat. While most nuts contain monounsaturated fats, only walnuts are comprised primarily of this “good” fat (13 grams out of 18 grams total fat).
a multitude of nutrients, including fiber, plant protein, and a high amount of antioxidants. In fact, a 2006 study found that out of 1,113 different foods examined, walnuts ranked only second to blueberries in terms of antioxidant content.

With all of the great benefits that walnuts offer, it’s no wonder it’s a regal nut. In fact, its species name Juglans regia actually translates to royal nut!

To help provide you with inspiration for your snack spread, below you will find a recipe for Spiced California Walnuts, which are sure to be a hit come game time.

Create simply delicious spiced walnut snacks and appetizers. Adjust the ingredients to create savory, hot or sweet delights.

2 cups California Walnut halves
1 egg white
1 tablespoon water
1/2 cup sugar
1 tablespoon cinnamon
1/2 teaspoon allspice

Preheat oven to 225°F and line a large shallow baking pan with foil.

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

Combine sugar, cinnamon, and allspice in a plastic or paper bag, shaking the bag to mix. Add the walnuts; hold the bag shut and shake vigorously to coat the nuts. Spread nuts in one layer on the prepared baking sheet. Bake for 1 hour, stirring every 15 minutes. Cool completely, stirring occasionally and breaking nuts apart if stuck together. Don’t worry if they stick to the foil, it is easy to peel them off. Store in a tightly-capped jar.

TD&N Nutrient Analysis per 1/4 cup: Calories: 214; Total Fat: 16 g; Saturated Fat: 1 g; Polyunsaturated Fat: 12 g; Monounsaturated Fat: 2 g; Cholesterol: 0 mg; Sodium: 7 mg; Carbohydrates: 16 g; Fiber: 2 g; Protein: 4 g

Recipe used with permission from California Walnuts, www.walnuts.org