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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

 

spinach leaves
Updated on English Focus on Health Plan Ahead

How to Use Spinach

What do you think of when you hear the word ‘spinach’? Maybe you remember that mushy green stuff on your plate from when you were a kid. Or maybe you think of Popeye getting his strong muscles after eating it. Whatever comes to mind, it may be time to try it again!  

Spinach is a healthy, leafy green vegetable that can be used in many ways and is packed with a powerful nutritional punch. You eat it raw in a salad, mix it into eggs, or add frozen spinach to a smoothie. There is something for everyone! Spinach is in season from November through May, so there is plenty of time to give it a try [1]!

Will spinach really give me strong muscles?

While Popeye made spinach seem like the secret to big muscles, that idea is a bit of stretch. Spinach is not high in protein, so the short answer is no; spinach alone will not give you strong muscles. However, spinach is packed with important vitamins and minerals [2], making it a super healthy choice! You can pair it with protein-rich foods such as chicken, eggs, and many others!  

  • Just one cup of spinach provides all the vitamin K you need daily! Vitamin K is important for blood clotting, keeps your bones strong, and may have positive effects on heart health [3].  
  • Vitamin C is a powerful antioxidant that strengthens your immune system, helps wounds heal, and prevents chronic diseases [4].  
  • Vitamin A supports healthy vision and helps with growth and development [5].  
  • Folate is very important for moms to consume in the early stages of pregnancy to prevent birth defects [6].  

Selection

  • When choosing spinach, look for a dark green color and avoid yellowing or wilting leaves [2].  
  • You may also see baby spinach or mature spinach at the grocery store. Both are nutritious but differ in taste and texture. Baby spinach is harvested earlier, so it has a milder taste and texture, making it great for eating raw in a salad. Mature spinach has a stronger flavor and firmer texture, which works well in cooking. When deciding which type to pick, consider what you plan to use it for [2].  

Cleaning and Storing

  • Store spinach in the refrigerator, unwashed. It can be stored for 3-5 days or until it shows signs of decay like yellowing or sliminess [2].  
  • To clean spinach, fill a large bowl with water and place your spinach in the bowl. Swish the spinach in the water to help remove dirt from the leaves. Do not let the spinach soak; it may wilt and lose nutritional value. After thoroughly washing your spinach, lift it out of the water and dry it well using a salad spinner or clean towel [2].  

Cooking

Spinach can be prepared in many different ways! You can boil, steam, braise, sauté, stir-fry, or even eat it raw! 

Boiled 

Boiling spinach is a classic and easy way to prepare this vegetable. Try this lemon spinach for a nutritious side dish

bowl of cooked spinach with lemon

Sauteed  

Another classic way to prepare spinach is by sautéing it! Give this garlicky sauteed spinach recipe a try! 

bowl of cooked spinach with garlic, bowl sitting next to uncooked spinach leaves

Eaten raw in a salad

Spinach makes a great base for a fresh salad. Try this spinach and pecan salad with lemon vinaigrette! 

spinach salad in a bowl with pecans and tomatoes. lemon vinaigrette sits in a bowl next to it.

Baked in a frittata

Spinach is a great vegetable to add to a frittata.  

spinach frittata sits on a place with a fork next to it.

Are you feeling more inspired to start including spinach in your diet? Check out our blog and recipe pages to learn more about seasonal vegetables and how to use them!

  1. https://foodtalk.org/en/blog/whats-in-season-in-georgia   
  1. https://bedford.tennessee.edu/spinach/  
  1. https://ods.od.nih.gov/factsheets/VitaminK-Consumer/  
  1. https://medlineplus.gov/ency/article/002404.htm#:~:text=Vitamin%20C%20is%20needed%20for,wounds%20and%20form%20scar%20tissue  
  1. https://ods.od.nih.gov/factsheets/VitaminA-Consumer/#:~:text=Vitamin%20A%20is%20a%20fat,and%20other%20organs%20work%20properly  
  1. https://ods.od.nih.gov/factsheets/Folate-Consumer/  
  1. https://extension.umn.edu/preserving-and-preparing/freezing-leafy-greens-later-use  

Published on November 25th, 2024

Kaylee Gallatin, Dietetics Student | Edited by Jung Sun Lee, PhD, RDN; Tristen T. Webb; and the nutrition education team

various green vegetables lying next to each other
Updated on English Focus on Health Store Food

How to Make Greens Exciting

“Leafy greens” is a broad term that includes a wide variety of vegetables that are green and packed with beneficial nutrients [1]. Arugula, kale, chard, collards, mustard greens, spinach, bok choy, dandelion greens, amaranth, endive, and watercress are all examples of leafy greens. The texture and taste of leafy greens vary and can depend on whether they are eaten raw or cooked [1].  

Most are in season from March to June, making them a healthy addition to delicious spring and summer recipes!  

A graphic showing pictures of leafy greens as mentioned in previous paragraph.

Why We Love Greens

  • Leafy greens are packed with lots of great vitamins and minerals.  
  • They have vitamins A, C, E, and K, along with manganese, calcium, and phosphorus [1]. 
  • Vitamin A helps your eyes, skin, and bones stay healthy and keeps your immune system running smoothly.  
  • Vitamins C and E act as antioxidants. Diets high in antioxidants are linked to a lower risk of heart disease, cancer, Alzheimer’s Disease, and several other diseases. [2] 
  • Vitamin K helps blood clot when you get a cut and builds strong bones [2]. 
  • Spinach and dandelion greens are particularly good sources of iron, B vitamins, and copper [3]. 
  • Iron and copper team up to make red blood cells, and endives have zinc and pantothenic acid, which help your hair grow strong and healthy [4]. 

Selection

When buying leafy greens at the grocery store, choose crisp and deeply colored greens for the freshest and more nutrient-dense produce [1]. Watch out for yellowing or withering, slimy leaves, or brown spots. Stalks of Bok Choy should be firm, and watercress stems should not be slippery [5].  

Cleaning and Storing

hands rinsing fresh greens leaves under water in kitchen sink closeup.
  • When cleaning and storing greens, it is important to always wash them before storing them, as dirty produce can be covered in pathogens and bacteria [1]. 
  • After washing leafy greens, dry them thoroughly with a clean cloth or paper towel to prevent them from growing mold or rotting when stored [6].  
  • After washing, place the greens in a bag or container in the fridge to prevent contamination. This way, they can stay fresh for 3-5 days [6].  

Ways to Use and Cook Greens:  

  • Leafy greens can be eaten raw, making for a flavorsome base for any type of salad. Try our Spinach and Pecan Salad with a Lemon Vinaigrette for a delicious salad that can be enjoyed anytime.   
  • Leafy greens can be eaten steamed or sauteed as well. Keep in mind that some leafy greens, like spinach, cook faster than heartier leaves like kale.  
  • Have you tried baked kale chips?  Just add some olive oil and black pepper to some kale leaves and preheat the oven to 300 degrees. Once the oven is ready, bake the kale leaves on a baking sheet for 20-30 minutes and enjoy!  
  • Leafy greens are versatile and can be enjoyed in various dishes such as soups or egg dishes at any mealtime. Try our Spinach Fritatta for breakfast or our Vegan Mac and Cheese with Collards for lunch or dinner! 

Eating leafy greens is good for you because they are packed with lots of vitamins and minerals that keep our bodies strong and healthy. Because leafy greens come in so many different varieties and flavors, they can be added to all kinds of dishes. Next time you are at the grocery store, don’t forget to pick up some leafy greens to add a healthy boost to your meals. You could even try a different one each week and discover your favorite tastes and recipes!  

Resources 

[1] https://eatfresh.org/discover-foods/leafy-greens/ 

[2] https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/fat-soluble-vitamins-a-d-e-and-k-9-315/ 

[3] https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2013/dark-green-leafy-vegetables/ 

[4] https://www.mountsinai.org/health-library/supplement/copper 

[5] https://fruitsandveggies.org/fruits-and-veggies/

[6] https://www.cdc.gov/foodsafety/communication/leafy-greens.html 

Published on April 10th, 2024

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