walnut frittata A new study has found that eating walnuts for breakfast can improve brain function. Here’s everything you need to know about the superfood and how to add them to your diet. Whether you bake them into desserts, sprinkle them on salads or eat them straight from the […]
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A new study has found that eating walnuts for breakfast can improve brain function. Here’s everything you need to know about the superfood and how to add them to your diet.
Whether you bake them into desserts, sprinkle them on salads or eat them straight from the packet, walnuts are delicious. But, did you know that there’s more to them than just being a tasty garnish or a handy snack? A new study has found that eating walnuts for breakfast can improve brain function throughout the day.
Eating 50g of walnuts in the morning, mixed into muesli or yoghurt, has been found to lead to faster reaction times throughout the day and better memory performance later in the day when compared to eating an equivalent calorie-matched breakfast without the nuts, according to the researchers at the University of Reading, who tested 32 healthy adults aged 18–30.
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Lead researcher Professor Claire Williams said the results help strengthen the case for walnuts as a ‘brain food’, a conclusion echoed by Nichola Ludlam-Raine, dietitian and author of How Not To Eat Ultra-Processed. “Walnuts are highly nutritious,” says Ludlam-Raine. “They are a great source of healthy fats, plant-based protein, fibre, vitamins and minerals.” Unlike many other nuts, walnuts are also particularly high in omega-3 fatty acids, which are essential for heart and brain health, and they also contain antioxidants, vitamin E, magnesium, copper and polyphenols – all of which contribute to their health benefits.
As well as brain health, walnuts have also been linked to numerous other health benefits, including heart health thanks to their omega-3 fatty acids which can help reduce inflammation, lower bad cholesterol and improve overall cardiovascular health and gut health thanks to fibre and polyphenols that act as prebiotics, supporting a healthy gut microbiome.
Walnuts can also help with blood sugar control, explains Ludlam-Raine: “Despite being energy-dense, walnuts have a low glycaemic index and may help with blood sugar management when consumed as part of a balanced diet. Their combination of healthy fats, fibre and protein helps keep you feeling full.”
What’s more, walnuts are also incredibly versatile, meaning there are myriad ways to incorporate them into your diet. To help you get started, here are three versatile recipes to help you introduce the super nut into your breakfasts and lunches throughout the week.
Baked breakfast walnut frittata
Credit: California Walnuts
Serves 4
This recipe from California Walnuts is perfect for batch cooking. Serve two portions straight away and then keep the remaining two for the next day. Eat it sliced in toasted ciabatta or on French bread. It’s great as a weekend brunch or light lunch. You can also cut the remaining squares into smaller pieces for a packed lunch.
Ingredients
- 1 tbsp vegetable oil
- 75g smoked back bacon, trimmed and diced
- 30g portabello mushrooms, thickly sliced
- 1 clove garlic, crushed
- 200g cherry tomatoes, halved
- 75g California walnuts, roughly chopped
- 6 medium eggs, beaten
- 50g reduced fat mature cheddar cheese, grated
- 1 tbsp chopped flat leaf parsley
Method
- Preheat the oven to 180°C. Grease and line a 22cm square tin with baking parchment.
- Heat the oil in a large frying pan and fry the smoked back bacon, mushrooms and garlic for 4-5 minutes until softened and golden. Add the tomatoes and 50g walnuts and cook for 1-2 minutes more. Season.
- Transfer to the prepared tin and stir in the eggs. Sprinkle with cheese, remaining 25g walnuts and the parsley. Bake for 15-20 minutes until golden and set.
- Allow to cool slightly before cutting into four squares.
Brown rice and lentil walnut roast
Credit: Veetee
Serves 6
This recipe from Veetee Rice is incredibly versatile. You can play around with the ingredients using different types of cheese and vegetables. Sweeten it with apricots and cranberries.
Ingredients
- 260g wholegrain brown rice
- 75g lentils
- 200g walnuts, crushed
- 1 red pepper, finely chopped
- 1 red chilli, finely chopped
- 2 carrots, grated
- 3 cloves of garlic, crushed
- 1 red onion, finely chopped
- 300ml vegetable stock
- 100g cheddar cheese, grated
- 50g parmesan shavings
- 4 eggs, beaten
- 2 tbsp tomato ketchup
- 1 tbsp wholegrain mustard
- sunflower oil
Method
- Preheat the oven to 170°C and line a loaf tin with parchment paper.
- Heat the oil in a saucepan and fry the onion until soft. Add the pepper, chilli, carrot and garlic, and cook for a further 2 minutes.
- Pour in the lentils and vegetable stock. Simmer until all of the liquid has been absorbed and the lentils are soft (approx 30 mins).
- Remove from the hob.
- Add the cheeses, rice, nuts, eggs, ketchup and mustard to the lentils and mix thoroughly, seasoning to taste.
- Pour the mixture into the loaf tin, cover with foil and bake for 30 minutes.
- Remove the foil and continue to bake for a further 30 minutes until it is firm and has a nice crust
- Remove from the oven and serve immediately.
Raspberry, honey and walnuts baked oats
Credit: California Walnuts
Serves 5
This recipe from California Walnuts is perfect if you’re looking for a low-effort breakfast or snack you can meal prep for the week. Just freeze the portions, defrost and then pop in the microwave to reheat.
Ingredients
- 200g porridge oats
- 2 tsp honey
- 5 medium eggs, beaten
- 500g natural, low fat yogurt
- 100g walnuts, chopped
- 500g raspberries
Method
- Preheat the oven to 200°C gas mark 6
- Mix all the ingredients in a large bowl until combined, reserving 25g of the walnuts. Spoon into 5 x 150ml dishes.
- Sprinkle with reserved walnuts, place on a baking tray and bake for 25–30 minutes.
Images: California Walnuts and Veetee Rice
