- Breakfast : 1 plain yogurt + 1 spoonful of oatmeal + 1 spoonful of chopped walnuts + half a diced apple + a drizzle of honey.
- Lunch at the office : lentil salad, diced cucumber, fresh herbs, feta cheese, crushed walnuts, lemon-olive oil dressing.
- Healthy snack : 1 seasonal fruit + 1 small handful of nuts.
- Cozy dinner : roasted butternut squash, walnut pieces, parsley, and a little fresh goat cheese.
- Sunday dessert : reduced sugar cocoa-walnut brownie; the melting texture of the walnuts makes all the magic.
Precautions, good habits and clever ideas
Are you a beginner? Introduce them gradually, 10g then 20g, to allow your digestion time to get used to them.
When it comes to cooking, avoid excessively high temperatures which may alter their flavor: add them at the end of preparation or grill them very lightly in a pan for 2 to 3 minutes, stirring constantly.
Fancy a homemade “snack” version? Prepare a quick mix: walnuts + almonds + cranberries + dark chocolate chips (in moderation), in 30g bags ready to go.
And of course, if you have a known allergy to nuts, you should abstain and consult a healthcare professional.
Because eating a few nuts every day is a small, simple gesture that does good for a long time.
