Walnuts are part of the tree nut family. This food family includes Brazil nuts, cashews, hazelnuts (filberts), macadamia nuts, pecans, pine nuts, pistachios, and almonds.

One ounce of walnuts is equivalent to about 7 shelled walnuts, or 14 walnut halves.

Approximately 90% of the phenols (plant-based nutrients) in walnuts are found in the skin of the nut, including key phenolic acids, tannins, and flavonoids.

Walnuts are one of the best plant sources of protein. They are rich in fiber, all the B vitamins, magnesium, and Vitamin E.

Walnuts, more than any other nut, have high amounts of Omega 3 fatty acids, which, in addition to many other health benefits, have been linked to keeping blood vessels healthy.    

Recent studies have shown that eating one ounce of walnuts daily over a period of 2-3 months can reduce various health problems related to  unstable metabolic rates. 

Walnuts have also been shown to support weight loss and help prevent obesity.

Walnuts are a delicious way to add extra nutrition, flavor and crunch to any meal!  Add them to your cereals and salads, sprinkle them over pasta, substitute them for the pine nuts in pesto, add them to stir fry's, and sprinkle them over hummus and other spreads for a decorative, tasty crunch.

Walnuts are harvested in December, but are available year round.

Fiona's Walnuts a L'Orange are an exotic, citrus-infused treat that will expand your culinary horizons! Her Ginger Walnut Granola pairs spicy, crystallized ginger bits with nutritious walnuts to create a new breakfast sensation for your taste buds!  

• Fresh, raw, organic fruits and vegetables cut into bite-sized pieces
• Dried fruits, nuts, and seeds are another great option. If you are looking for vegan and raw, then be aware that most dried fruits are machine dried (which means they aren't raw), so look for brands that label their products as sun dried or freeze dried.
• Plant-based dips, sauces, and condiments. Fiona's favorites are guacamole and hummus.
• Chips and crackers. The grocery stores now sell a huge variety, such as baked corn chips, kale chips, toasted seaweed chips, falafel crisps, sesame crackers, and vegetable chips. So be creative with your snack combos!
• Nut butters (to go with sliced apples or other fruit, and to spread on crackers).
• Food bars. Healthier options will involve no high fructose corn syrup, only non-gmo ingredients, no artificial flavors or colors, and no fillers, such as puffed rice.  
• For the sweet tooth in all of us, vegan dark chocolate bars and truffles are easy to pack, but you'll want to keep them in a cooler if they'll be in a warm car.

We hope some of these snack options will find their way into your pantry. Check out Fiona's vegan products at fionasgranola.com.    

Fiona's Banana Orange Walnut Bread 

Fiona spent years figuring out a perfect banana bread recipe.  Moist, not too sweet, full of banana flavor, and packed with nutrients, she finally perfected this classic bread.  The trick?  Using her Walnuts a L'Orange!  If you cannot find pure orange oil, substitute the zest of one orange in place of the orange oil in the recipe. (There is no salt in this recipe, as it isn't needed.) This recipe is not vegan. To make it vegan, substitute 1/2 cup coconut oil or other oil for the butter, egg substitute for the eggs, and orange juice for the milk. Fiona is hooked, and we think you will be too! 

Ingredients:

1 1/2 cups flour

3/4 cup brown sugar

2 tsp. baking powder

2 tsp. baking soda

1/4 cup ground flax seeds

2 eggs

3 large or 4 small very ripe bananas

1/2 cup milk

1/2 cup melted butter

1/4 tsp. pure orange oil

1/2 cup semi-sweet chocolate chips

1/2 cup Fiona's Walnuts a L'Orange

In a small bowl, stir together flour, brown sugar, baking powder, baking soda, and ground flax seeds.In a large bowl, lightly beat the eggs, then add the bananas and smash them. Then mix in the milk (or orange juice), melted butter (or oil), and orange oil (or orange zest). Stir in the dry ingredients until well integrated. Then add the chocolate chips and Walnuts a L'Orange, and stir together well.

Pour into a greased loaf pan and bake at 325° for 55 minutes or until done.  Enjoy!

Fiona's favorite : Walnuts a L'Orange