Whole Walnuts
Updated on Español

Las Maravillosas Nueces 

¿Le gustan las comidas crujientes? Las nueces puede que se ajuste a su antojo. Tienen un sabroso crujido y están llenas de beneficios nutricionales. Si necesita un bocadillo o merienda fácil, un complemento para sus ensaladas, o un ingrediente para mejorar sus comidas, las nueces son una elección perfecta. Vamos a ver qué hace que las nueces sean tan especiales, compartiremos datos curiosos y 10 maneras sencillas de utilizarlas en la cocina.  

 

¿Por qué escoger las nueces? 

  • Su Sabor: Las nueces tienen un sabor rico, y un poco terroso, y un crujido suave que va bien con comidas dulces o saladas. Dan a los alimentos una complejidad que muchos nueces no pueden igualar.  
  • Bocadillo fácil: Listas para comer directamente de la cáscara, son un bocadillo fácil de preparar para llevar. 
  • Poder de Proteína: ¿Sabía que las nueces tienen proteína? Sólo un puñado pequeño (aproximadamente ¼ de taza o 14 mitades) le ofrece unos 4 gramos de proteínas y 2 gramos de fibra. 
  • Comida para el Cerebro: Las nueces contienen nutrientes que ayudan a la salud cerebral, como omega-3, vitamina E y ácido fólico. Tome un puñado cuando quiera un bocadillo “cerebral”. 
  • Poder Antioxidante: Las nueces tienen más antioxidantes comparadas a todos los demás tipos de nueces.   Ayudan a proteger sus células y su salud en general. 

 

¿Qué hay de divertido en las nueces? 

  • Forma Cerebral: Las nueces tienen forma de cerebro, y son conocidas por ser un “alimento cerebral” por su contenido de ácidos grasos omega-3, que ayudan a la salud cerebral. 
  • ¿Y qué de las Nueces Negras? Las nueces que se suelen ver en las tiendas se llaman nueces inglesas (también llamadas nueces persas). Las nueces negras son una variedad diferente de nuez que tiene un sabor más fuerte. 
  • El Mayor Productor del Mundo: California produce casi el 99% de las nueces de Estados Unidos y es uno de los mayores productores de nueces del mundo. 
  • Cómalas Crudas:  Para maximizar los beneficios para su salud, busque nueces crudas y sin sal. Pero no coma demasiadas porque tienen muchas calorías. 
  • Aptas para el Congelador: Conserve sus nueces frescas guardándolas en un recipiente hermético en el refrigerador (nevera) o congelador. ¡Así se evita que sus aceites naturales se pongan rancios y ayuda a que duren hasta un año!

 

10 deliciosas maneras de utilizar las nueces  

  1. Espolvoreé en ensaladas: Añada nueces picadas a las ensaladas para obtener un aderezo crujiente y repleto de proteínas.  
  2. Yogur o Avena: Mezcle nueces en el yogur o la avena con miel y bayas para un delicioso desayuno.  
  3. Para Hornear: Las nueces son perfectas para productos horneados como brownies, magdalenas y pan de plátano.  
  4. Batidos: Añada 2 o 3 nueces a su batido para darle más cremosidad.  
  5. Mezcla de Frutos Secos: Combine nueces con frutos secos y chocolate negro para un bocadillo fácil de llevar. Pruebe nuestra receta de Trail Mix. https://foodtalk.org/en/recipe/walnut-trail-mix  
trail mix in 4 separate bowls
  1. Granola: Prepare granola casera con avena, nueces y un toque de miel o sirope de arce…. o simplemente añada un puñado de nueces a los cereales de la mañana.  
  2. Pesto: Prepare un sencillo pesto de nueces hecho puré con aceite de oliva extra virgen, albahaca, ajo, sal y pimienta. Rocíelo sobre verduras asadas, mézclelo con espirales de calabacín o utilícelo como aderezo cremoso y sabroso para ensaladas.  
  3. Mejore Sus Comidas: Espolvoreé nueces en la sopa de alubias negras o lentejas del almuerzo e inclúyalas en recetas como tacos de vegetales y platos salteados en la cena.  
  4. Corteza de Nueces: Utilice nueces trituradas como recubrimiento de pollo o pescado para añadir una deliciosa corteza de frutos secos.  
  5. Tuéstelas: Para realzar su sabor, extiéndalas en una bandeja de horno y hornéelas a 350°F durante unos 5-7 minutos. Vigílelas de cerca para que no se quemen. 

Le dejamos con una idea adicional: ¿Quiere una manualidad divertida? Utilice cáscaras de nueces vacías y haga barquitos, adornos y renos. Sólo tiene que usar pegamento, rotuladores, fieltro, y limpiapipas y ¡dejar volar su imaginación y creatividad! 

 

Publicado en febrero 22, 2025 

Laurel Sanville, MS, RDN, LD | Editado por Jung Sun Lee, PhD, RDN; Edda Cotto-Rivera; y el equipo de educación nutricional.  

Whole Walnuts
Updated on Be Creative English Focus on Health

Wonderful Walnuts

Do you like crunchy foods? Walnuts may just fit your craving. They bring a tasty crunch and pack a nutrition punch. Whether you need a quick snack, salad topper, or meal booster, walnuts are a perfect pick. Let’s dive into what makes these nuts so special, fun facts, and 10 easy ways to use them in your cooking! 

Why Choose Walnuts? 

  • Taste: Walnuts have a rich, slightly earthy flavor and soft crunch that’s great in both sweet and savory dishes. They bring a complexity to dishes that many other nuts can’t quite match! 
  • Easy Snack: Ready to eat right out of the shell, they are a ‘grab and go’ snack. 
  • Protein Power: Did you know walnuts have protein? Just a small handful (about ¼ cup or 14 halves) gives you about 4 grams of protein and 2 grams of fiber. 
  • Brain Food: Walnuts have nutrients that support brain health, including omega-3s, vitamin E and folate. Grab a handful when you want a “brainy” snack. 
  • Antioxidant Power: Walnuts have more antioxidants than almost any other nut, which helps protect your cells from damage and supports overall health. 

What’s Fun about Walnuts? 

  • Brain Shape: Walnuts are shaped a bit like a brain, and they’re known for being a “brain food” due to their omega-3 fatty acid content, which help with brain health. 
  • What about black walnuts? The walnuts you usually see in stores are called English walnuts (also called Persian walnuts). Black walnuts are a different variety of walnut that has a stronger flavor. 
  • World’s Biggest Producer: California produces about 99% of the walnuts in the United States and is one of the largest walnut producers in the world! 
  • Eat them Raw: To maximize the health benefits, look for raw, unsalted walnuts. But don’t eat too many because they have a lot of calories. 
  • Freezer Friendly: Keep your walnuts fresh by storing them in the fridge or freezer in a sealed container. This can keep their natural oils from going rancid and help them last for up to a year! 

10 Delicious Ways to Use Walnuts 

  1. Sprinkle on Salads: Add chopped walnuts to salads for a crunchy, protein-packed topping. 
  2. Yogurt or Oatmeal Topping: Mix walnuts into yogurt or oats with honey and berries for a yummy breakfast. 
  3. Baking: Walnuts are perfect in baked goods like brownies, muffins, and banana bread. 
  4. Smoothies: Add 2 – 3 walnuts to your smoothie for extra creaminess. 
  5. Trail Mix: Combine walnuts with dried fruit and dark chocolate for an easy, on-the-go snack. Try our Trail Mix recipe. https://foodtalk.org/en/recipe/walnut-trail-mix 
trail mix in 4 separate bowls
  1. Granola: Make homemade granola with oats, walnuts, and a touch of honey or maple syrup…. or simply add a handful of walnuts to your morning cereal. 
  2. Pesto: Whip up a simple walnut pesto made from walnuts, pureed with extra virgin olive oil, basil, garlic, salt, and pepper. Drizzle it over roasted veggies, toss it with zucchini spirals, or use it as a creamy, flavorful salad dressing. 
  3. Meal Booster: Sprinkle walnuts onto black bean or lentil soup at lunch and include them in recipes like veggie tacos and stir-fries at dinner. 
  4. Nutty Crust: Use crushed walnuts as a coating for chicken or fish to add a delicious, nutty crust. 
  5. Toast ‘em: To enhance their flavor spread on a baking sheet and bake at 350°F for about 5–7 minutes. Watch closely so they don’t burn! 

We’ll leave you with a bonus: Want a fun craft? Use empty walnut shells and make little boats, ornaments and reindeer. Just grab some glue, markers, felt, pipe cleaners and let your imagination and creativity take over! 

Published on February 19, 2025 

Laurel Sanville, MS, RDN, LD | Edited by Jung Sun Lee, PhD, RDN; Edda Cotto-Rivera; and the nutrition education team 

Split Peas
Updated on English Focus on Health How to Cook Better

Power Up with Split Peas

Split peas might not be the star of your pantry, but they’re packed with amazing benefits waiting to be discovered! These little legumes are loaded with nutrients, are super affordable, and have an impressively long shelf life. Plus, they’re easy to add to lots of recipes. Let’s dive into what makes split peas special, including their nutritional benefits, the different colors they come in, and some fun facts. And don’t worry – we’ll share 5 tasty ways to use them too!

 

What Are Split Peas?

Split peas are a type of dried pea, often found in two colors: green and yellow. When dried peas are split in half, they’re called “split peas.” Splitting them makes them quicker to cook, so they’re easy to throw into soups, stews, and even dips.

  • Green Split Peas have a slightly sweet taste and soft texture when cooked. They’re often used in traditional dishes like split pea soup.
  • Yellow Split Peas have a milder, earthier flavor. They’re popular in Indian and Scandinavian dishes, and they cook up nice and creamy, perfect for soups or even mashed like potatoes!

 

Perks of the Pea

Split peas may be tiny, but they pack a nutrition punch! Here’s why:

  • High in Fiber: Split peas have loads of fiber, which helps keep your digestion healthy and can make you feel full for longer.
  • Good Source of Protein: Did you know that both dry split peas and lean meat contain about 7 grams of protein per ounce? This makes them a great choice for vegetarians and vegans.
  • Vitamins and Minerals: Split peas are full of vitamins and minerals like folate (which helps with cell growth), magnesium (good for muscles), and iron (important for energy).
  • A bag of split peas usually costs just a few dollars and lasts for a long time. They don’t spoil quickly, so you can keep them in your pantry for a year or even longer if you store them in a dry, cool place.

 

Fun Facts

  • Edible Flowers: The flowers of the pea plant are edible, too. When you are feeling fancy, throw some on top of a salad.
  • Sustainable: Split peas are good for you and the planet! They need less water to grow than many other crops, making them good for the earth.
  • Split Peas and Lentils: People often confuse split peas with lentils, but they’re different types of legumes. Split peas come from regular peas, while lentils are their own type of legume.
  • Split Peas Don’t Need to Be Soaked: Unlike some other dried legumes, split peas don’t need to be soaked before cooking.

 

5 Delicious Ways to Use Split Peas

  1. Classic Split Pea Soup: Simmer split peas with veggies, herbs, and garlic for a creamy, comforting soup. Check out our Create-Your-Own-Soup recipe. (https://foodtalk.org/en/recipe/create-your-own-soup-feat-split-peas)
  2. Split Pea Curry: Yellow split peas are perfect in a curry! They cook into a thick, hearty stew that’s great with rice or naan.
  3. Pea Pancakes: For something completely different, blend cooked green split peas with some seasonings and cook them into savory pancakes for breakfast or dinner.
  4. Split Pea Dip: Blend cooked split peas with lemon juice, garlic, and herbs to make a tasty dip for veggies or pita bread.
  5. Split Pea Salad: Cooked and cooled split peas add texture and protein to salads. Toss them with greens, tomatoes, and your favorite dressing.                          

 

Published on January 24, 2025

Laurel Sanville, MS, RDN, LD | Edited by Jung Sun Lee, PhD, RDN; Edda Cotto-Rivera; and the nutrition education team

 

group of people sitting at dinner table with food while holding glasses up for cheers before dinner
Updated on English Recipes

Six Warm Winter Recipes

As the chillier months approach, you may be looking for some recipes that will give you that warm and cozy feeling. There are so many easy ways to pack extra nutrients into some of your favorite comfort or holiday foods! Start planning out meals and recipes you want to try now to have a budget–friendly holiday season! Look out for shelf-stable or frozen items that go on sale, and check supermarket flyers and mobile apps to find the best prices; you may even need to try checking multiple stores to get the best deals. Keeping these tips in mind will help reduce your costs and your stress this holiday season! Read on to find some warm and nutritious recipes from our website that you and your family can try this holiday season! 

Homemade breakfast casserole with egg, kale, and sweet potatoes sitting on a cutting board

This breakfast casserole makes a deliciously warm holiday breakfast! It packs in some seasonal vegetables including sweet potatoes and kale. These vegetables add a lot of vitamins and minerals to your breakfast, perfect for fueling your holiday festivities! 

Cheesy Sweet Potato and Greens Biscuits in a basket lined with a green cloth

Try out these cheesy sweet potato and greens biscuits for a nutritious twist on a southern classic. They pack in some hidden sweet potatoes which are a great source of vitamin A, potassium, vitamin C, and fiber [1]! Greens are also rich in vitamins and minerals such as vitamin K, vitamin C, calcium, and many others [2]! These biscuits would make a great holiday side dish! 

This recipe would be a delicious, warm entree for a holiday party! The roast packs in protein and the vegetables provide vitamins and minerals. The best thing about this recipe is that most of the work is done in the slow cooker! Take some of the stress out of hosting by prepping your meal ahead of time and letting the slow cooker do most of the work while you are getting ready for guests! 

black skillet containing cheesy macaroni and cheese with broccoli pieces
Who doesn’t love mac and cheese as a warm holiday side dish? This twist on a cheesy favorite adds broccoli, coming together in one skillet to make for an easier clean up! Give this recipe a try this holiday season.
Couple sitting under a blanket both holding mugs of hot chocolate with candy canes

Hot chocolate is sweet, comforting, and warm. Try this homemade hot chocolate as a healthy, quick and easy alternative to a sweet and cozy classic! 

heart shaped chocolate chip cookies in a basket

Sweets, especially cookies, are a big part of the holiday season for a lot of people – and there is no reason not to enjoy them this season! Try our healthier twist on classic chocolate chip cookies this year! The secret ingredient is non-fat, plain yogurt which replaces some of the butter in traditional chocolate chip cookie recipes. Butter is very high in saturated fat which can contribute to chronic disease development, so yogurt is a great substitute! 

Whether you celebrate holidays or not this season, these recipes are fun for everyone to try. They might just give you that warm and cozy feeling you are looking for while providing seasonal vegetables or some healthier and budget-friendly alternatives to traditional recipes. Happy holidays to all who celebrate!

References: 

  1. https://foodtalk.org/en/blog/sweet-potatoes  
  2. https://foodtalk.org/en/blog/how-to-make-greens-exciting  

Published December 16th, 2024

Written by Kaylee Gallatin, MS/DI Student | Edited by Jung Sun Lee, PhD, RDN; Tristen T. Webb; the nutrition education team