Walnuts offer a wealth of nutritional benefits, attributed to their unique fatty acid profile and antioxidant content. As a rich source of polyunsaturated fatty acids (PUFAs), particularly alpha-linolenic acid (ALA), walnuts have a high omega-3 content. ALA and Omega-3’s have been extensively studied for their cardiovascular benefits. Research suggests that consuming ALAs and Omega-3’s may help lower blood pressure, improve blood vessel function, and decrease the overall risk of heart disease.
Packed with antioxidants, including vitamin E, ellagitannins (polyphenols), and melatonin, walnuts have been linked to positive effects on many diseases and conditions. These positive effects have been seen in relation to cardiovascular disorders, neurodegenerative syndromes, and cancer.
Walnuts also offer a range of other benefits including:
Fiber: Incorporating walnuts into your daily consumption means adding a good source of dietary fiber. Which promotes digestive health and helps regulate blood sugar levels.
Protein: Walnuts contain a moderate amount of protein, making them a satisfying and filling snack.
Antioxidants: Studies have shown that eating walnuts may help modulate inflammation as well as support gut health, and promote neuroprotection.
Minerals: Walnuts are a source of essential minerals, including copper, manganese, and magnesium.
Walnuts are a nutrient-dense food that can offer significant health benefits. Their unique combination of fatty acids, antioxidants, and other essential nutrients makes them a valuable addition to a balanced diet. Adding walnuts to your meals and snacks can contribute to heart health, brain function, and overall well-being. We’ve incorporated them into a delicious stir fry featuring chicken, and a rainbow of vegetables that everyone is sure to enjoy!
Chicken and Walnut Stir Fry
Ingredients
10 oz boneless, skinless chicken breast
2 medium bell peppers (we recommend red and green)
1 carrot
½ onion
2 celery stalks
Vegetables per your preference*
1 tsp thinly sliced ginger
1 tsp minced garlic
1/2 cup raw walnuts, roughly chopped
4 - 6 tbsp neutral oil (vegetable or otherwise)
2 tsp cornstarch
4 tbsp water
Chicken Marinade
1/2 tsp sugar
1 tsp soy sauce
1 tsp oyster sauce
1 tsp Shaoxing**
1 tsp cornstarch
2 tbsp water
Salt and pepper to taste
Vegetable Marinade
1 tbsp Shaoxing**
1/2 tsp sugar
1 tbsp oyster sauce
2 tbsp water
Salt and pepper to taste
Directions:
Prepare the chicken, cut into cubes, or slices, remove any fatty pieces.
Combine ingredients for the chicken marinade; sugar, soy sauce, oyster sauce, Shaoxing**, cornstarch, and water. Mix until incorporated. Season to taste with salt and pepper.
Add the chicken to the marinade, mix together, and let rest while you prepare the vegetables.
Slice vegetables into similar sizes. This recipe uses bell pepper, carrot, onion, and celery, but you can add other vegetables as well (see notes).
Combine the ingredients for the vegetable marinade; sugar, oyster sauce, Shaoxing, and water. Mix until incorporated. Season to taste with salt and pepper. Set aside.
Heat a pan (or preferably a wok) on medium - high heat.
While the pan heats up, squeeze the chicken and marinade together, mixing and massaging so it absorbs as much flavor from the marinade as possible.
Once the pan is hot, add oil, and half of the sliced ginger and minced garlic.
Stir until the ginger and garlic are fragrant, then add the chicken, cook for 3 - 5 minutes, or until the chicken turns white.
Remove chicken from the pan and set aside. Don’t worry if it is not cooked all the way through, it will finish cooking when it is added back in later.
Add the remaining of the oil to the pan, along with remaining ginger and garlic.
Stir until the ginger and garlic are fragrant, then add the roughly chopped walnuts. Stir for 1 - 2 minutes to toast.
Add the sliced vegetables and allow them to cook for 3 - 5 minutes, while stirring constantly.
Pour the vegetable marinade sauce into the pan and stir for 2 - 3 minutes.
Add 2 tablespoons of water then cover the pan, allowing the sauce to return to boiling.
While the sauce returns to boiling, make a cornstarch slurry with 3 tbsp of water and ½ tbsp of cornstarch.
Add the slurry into the pan once it’s returned to boiling, and stir to combine, and thicken the sauce.
Serve immediately and enjoy!
Notes:
*Additional vegetable suggestions may include: baby corn, water chestnuts, mushrooms, or anything else you feel inspired by!
**You may substitute dry sherry or mirin if you cannot find Shaoxing.
References:
Demirel G, Sanajou S, Yirün A, et al. Walnut oil: a promising nutraceutical in reducing oxidative stress and improving cholinergic activity in an in vitro Alzheimer's disease model. Toxicol Res (Camb). 2024;13(4):tfae097. Published 2024 Jul 1. doi:10.1093/toxres/tfae097
Gletsu-Miller N, Henschel B, Tekwe CD, Thiagarajah K. A Cross-Sectional Study on the Association of Walnut Consumption with Obesity and Relative Fat Mass among United States Adolescents and Young Adults in NHANES (2003-2020). Curr Dev Nutr. 2024;8(8):104407. Published 2024 Jun 28. doi:10.1016/j.cdnut.2024.104407
Mateș L, Banc R, Zaharie FA, Rusu ME, Popa DS. Mechanistic Insights into the Biological Effects and Antioxidant Activity of Walnut (Juglans regia L.) Ellagitannins: A Systematic Review. Antioxidants (Basel). 2024;13(8):974. Published 2024 Aug 10. doi:10.3390/antiox13080974
van Zonneveld SM, van den Oever EJ, Haarman BCM, et al. An Anti-Inflammatory Diet and Its Potential Benefit for Individuals with Mental Disorders and Neurodegenerative Diseases-A Narrative Review. Nutrients. 2024;16(16):2646. Published 2024 Aug 10. doi:10.3390/nu16162646