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A daily handful of walnuts for brain and heart health

Written By | May 17, 2016

SAN DIEGO, May 17, 2016 — Enjoying a small handful of walnuts each day is a delicious way to potentially slow the aging process while adding extra years to life.

Photo courtesy of Ruth Hartnup/flickr

Photo courtesy of Ruth Hartnup/flickr

The Springtime Salad with Toasted Walnut Raspberry Vinaigrette is a great example of how easy it is to add healthful walnuts to the daily diet. Just in time for spring, this refreshing salad recipe, published on, packs a tasteful punch when walnuts paired with raspberries make for delicious salad fare.


Springtime Salad with Toasted Walnut Raspberry Vinaigrette



Vinaigrette dressing

  • 1/2 cup toasted walnut oil
  • 1/2 cup fresh or frozen raspberries, measured after they are pureed and deseeded
  • 3 tablespoons raspberry vinegar or red wine vinegar
  • 1 teaspoon honey
  • 3/4 teaspoon salt (or salt substitute)
  • 1/4 teaspoon pepper

Spiced Walnuts

  • 1 cup walnuts
  • 1 to 2 teaspoons honey
  • Pinch salt
  • Pinch pepper
  • Pinch or two cayenne pepper

Springtime Raspberry Walnut Salad

  • 1 head Bibb lettuce, torn into bite-size pieces
  • 2 handfuls fresh arugula
  • 2 Persian cucumbers or 1/2 English cucumber, thinly sliced
  • 1/2 medium jicama, cut into matchstick slices
  • 1 pint fresh raspberries, plus the berries left from the dressing
  • 2 scallions, both white and green parts, sliced in 1/4-inch pieces
  • Handful snow peas, de-stringed and sliced diagonally in 1/4 inch pieces, optional




Puree raspberries in a blender. Pour into a fine mesh sieve and use the back of a spoon to gently coax the puree through into a measuring cup with spout. Discard the seeds left in the sieve. Add in all other vinaigrette ingredients and whisk together well. Keep in a tightly sealed container in the refrigerator. Dressing will last for about 4 days.

Spiced Walnuts

Preheat oven to 350 degrees Fahrenheit and line a sheet pan with parchment. Put walnuts in a small bowl and pour in honey and seasonings. Stir to coat walnuts. Spread out on sheet pan and roast for about 10 to 12 minutes, toss and roast for 5 minutes more. Remove from oven and let cool.

Springtime Raspberry Walnut Salad

Mix all ingredients except raspberries. Add about 1/4 to 1/2 cup dressing and 1/4 cup walnuts and toss together to coat with dressing. Top with fresh raspberries and additional walnuts.

Preparation time: 15 minutes
Cook time: 17 minutes
Serving size: Approximately 1 cup salad dressing and vegetables for 4 salads


Ten health promoting springtime superfoods


Photo courtesy of Pauline Mak/flickr

Photo courtesy of Pauline Mak/flickr

There is much good which can be said about walnuts!

With an uncanny visual likeness to the human brain, walnuts have been revered since ancient times as a symbol for intellectuality, according to

Walnuts are replete with omega-3 fats, the amino acid l-arginine, vitamin E, melatonin, and antioxidants.

Consuming a small handful of walnuts daily, approximately 1/4 cup, can improve cardiovascular health, brain function, reduce the risks of prostate and breast cancer, reduce inflammation, help to control diabetes, lower blood pressure and possibly help reduce appetite by creating a feeling of satiety.

With so many potential health benefits, adding one small handful of walnuts to the daily diet could provide positive long-term health benefits!

To prevent boredom with routine consumption of a daily dose of healthful walnuts, try serving them in a variety of creative ways, such as adding them as a topping to yogurt, ice cream, salads, desserts and main dishes.

Or, simply enjoy them fresh out of the shell as Mother Nature intended.


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Until next time, enjoy the ride in good health!

Laurie Edwards-Tate, MS, is a health care provider of over 32 years. As a featured “Communities Digital News” columnist, LifeCycles with Laurie Edwards-Tate emphasizes healthy aging and maintaining independence, while delighting and informing its readers. Laurie is a recognized expert in home and community-based, long-term care services, and is also an educator.

In addition to writing for “Communities Digital News,” Laurie is the President and CEO of her firm, At Your Home Familycare, which serves persons of all ages who are disabled and infirm with a variety of non-medical, in-home care and concierge services.

Copyright © 2016 by At Your Home Familycare

Laurie Edwards-Tate

Since 1984, Laurie Edwards-Tate has served as President and Founder of At Your Home Familycare, a non-medical Home Care Aide Organization, serving seniors, disabled, infirm and children. Laurie is Board of Director 2018 (elected), Palomar Health; Executive Board Member; Chair Board Human Resources Committee; Member of Audits & Compliance Committee; Community Relations Committee.