Richer in heart healthy omega-3S than salmon, loaded with more anti-inflammatory poly phenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Franekfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts about one ounce or seven nuts is good anytime, but especially as a post work out recovery snack.
Substitutes: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts
Fit It In: Sprinkle on top of salads dice and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or grilled fish or chicken.
Recipe: mix one cup of walnuts with half a cup of dried blueberries and a fourth cup of dark chocolate chunks.