Walnuts are extremely versatile and can be incorporated into almost any dish where you want to add texture or flavour. In addition to the more traditional baking recipes, walnuts are a great addition to salads, pastas, stir-fries, desserts, sauces or as a simple snack.
Walnuts without shells are 4% water, 15% protein, 65% fat, and 14% carbohydrates, including 7% dietary fiber. In a 100 gram serving, walnuts provide 2,740 kilojoules (654 kcal) and rich content (more than 19% of the Daily Value or DV) of several dietary minerals, particularly manganese at 163% DV, and B vitamins.
Walnuts contain the "good" fat that our bodies need -- polyunsaturated fat, which contains essential omega-3 fatty acids. We recommend replacing some of the fat in your current diet with walnuts. Additionally, walnuts are energy-dense foods that provide a feeling of satiety and fulfillment. When included in a calorie-controlled diet they may actually improve dieting success.