Roasted Walnuts

By: Ashley Dew

This is a sexy twist to a plain ole nut. But don’t get me wrong…a plain ole nut that just so happens to be booming with superpowers. In fact, there’s so much fascination about the health benefits of this one nut that for the past 50 years, scientists and industry experts have gathered annually at the University of California, Davis, for a walnut conference discussing the latest walnut health research. They’re pretty hip.

Servings

12 

Ready In:

75 mins

Calories:

278

Good For:

Snack

Ingredients

  • 350g Walnuts
  • Salt – I salt to taste, which for a bag usually ends up about ½ a tablespoon.
  • Olive Oil – 2 tablespoons

Nutrition Facts

Walnuts have all the good fats that actually help you lower cholesterol. These are heart healthy in every way. They also have important phytochemicals and omega 3 fatty acids that both play a part by helping to reduce oxidative stress in the brain while helping to improve brain signalling and neurogenesis.

As well as high levels and beneficial fats, other important nutrients such as vitamin E, folate and the protective phyto chemical, ellagic acid, are all found in walnuts and contribute to its neuroprotective and memory enhancing properties. A great snack while studying for a test.

Servings 12
Amount per Serving
Calories 178
Total Fat 19.9 g
– Saturated Fat

1.0 g

Cholesterol 0 mg
Sodium 8 mg
Total Carbohydrate 3.1 g
– Dietary Fiber 2.1 g
– Total Sugars 0.3 g
Protein 7.0 g

 

Step by Step Instructions

Step 1

You can choose to soak or not to soak your nuts first, depending on whether you digest nuts easily. I always soak mine for 12 hours in a bowl of fresh spring water before putting them in the oven. Soaking removes lectins and makes them easily digestible, but again, this is up to you.

Step 2

Regardless of whether you’ve soaked them or not, you want to spread them out of a cookie sheet and coat with the olive oil.

Step 3

Mix them up so that the olive oil is evenly spread and then finish with the salt sprinkle. Mix again and then make sure they are evenly spread before putting them in the oven.

Step 4

If you’ve soaked them in water first, you bake them at 140 degrees celsius (280 fahrenheit) for forty-five minutes, mixing them a few times over the course of this hour. If you haven’t soaked them, you bake them at 150 degrees (300 fahrenheit) for 15 minutes, mixing once halfway through.

Step 5

I always taste test my way through the baking process, so the above times are based on the level of crunch I like. You can play with this a little to find your own sweet spot.

More Recipes

Apple and Brie Stuffed Chicken

Apple and Brie Stuffed ChickenBy: Ashley DewSweet apples & brie cheese are stuffed inside maple glazed chicken breasts & roasted to perfection! This apple & brie stuffed chicken is a delicious dinner that is super easy to make, takes no time to prepare,...

Creamy Kale and Sweet Potato Salad

Creamy Kale and Sweet Potato SaladBy: Ashley DewThis is a soulful dish that is perfect for the winter months. Paprika and cumin roasted sweet potatoes and chickpeas are tossed through kale that is coated with a creamy cashew dressing, topped with a sprinkling of fresh...

Lemon Lavender Cake

Lemon Lavender CakeBy: Ashley DewThis has been my go-to cake for the last year. This incredible dessert will transport your taste buds to pretty cool places, as the tang of fresh lemons melds seamlessly with a delicate lavender twist. Its exotic. So whether you're...

Fig,Cranberry and Walnut Sausage Stuffing

Fig,Cranberry and Walnut Sausage Stuffing

Fig, Cranberry and Walnut Sausage StuffingBy: Ashley DewI absolutely adore stuffing/dressing. Was pure bread on it. It was always one of the highlights of Christmas and Thanksgiving meals. When I went gluten free I thought at first that those days were over but I was...

Sausage Stuffed Mushrooms

Sausage Stuffed MushroomsBy: Ashley DewI hope you’re ready for a savory treat that’s the perfect addition to your holiday table! These sausage stuffed mushrooms are huge on flavor but contain no dairy, gluten or grains. They’re easy to put together and make the...

Maple Cinnamon Candied Pecans

Maple Cinnamon Candied PecansBy: Ashley DewLooking for a jazzy finger food for your Christmas party? Look no further! These crunchy, maple and cinnamon candied pecans are a breeze to make and contain no refined sugar. Pecans are a great source of protein and they are...