Monday Health Tip - Walnut Mint Chutney

Start the week in a wonderful way, with walnuts!

Walnuts are considered the king of all nuts. They are higher in nutritious value than peanuts, almonds, or pistachios. They contain essential omega-3 fatty acids in the form alpha linolenic acid (ALA). Omega-3 fatty acids are called essential because they are not produced by the body. The major sources of omega-3 fats are fish oil, walnuts, flax.

Benefits of omega-3 fatty acids:

• Reduce the risk of heart disease and blood clots
• Improve brain health 
• Essential for growth and development
• Reduce inflammation throughout your body
• Reduce the risk of arthritis
• Improve the symptoms of depression
• Reduce the risk of diabetes by improving the body's response to insulin
• Reduce the levels of bad fats (cholesterol and triglycerides) in the blood
• Reduce the risk of high blood pressure 
• May improve symptoms of asthma by reducing inflammation and improving lung function 
• Maintain healthy skin, hair, and nails 

Research shows that omega-3 fatty acids are better absorbed through food than through supplements. Either way, why do we need supplements when we have so many excuses to include yummy foods like walnuts in our diet?

And so, when a friend posted this walnut-mint chutney recipe on her blog Spiceroots, I was very excited! As I had all the ingredients on hand, I made the chutney for breakfast right away, adding some of my own ingredients to suit our taste. You can see the original recipe at Spiceroots.com. This is my version below.

Ingredients

1 cup walnuts, coarsely chopped
1/2 cup fresh mint, coarsely chopped
1 tsp tamarind paste
1 tablespoon jaggery (or sugar)
1 clove garlic
3 thai/Indian green chillies (use more if you like it spicier)
salt to taste
water, as needed, adjust consistency as desired

Method - Take all the ingredients in a blender and blend to a smooth chutney.

Tips: 

1. Sometimes walnuts leave a slightly bitter aftertaste. If that bothers you, roasting the walnuts lightly before adding them to the recipe will help. Be careful not to burn them!
2. Adding a pinch of sugar (or jaggery) to mint chutneys brings out the minty flavor much better.

I serve this with traditional Indian breakfasts like idli or dosa, and also use it as a spread in wraps or on bread. Sometimes I also eat it straight from the dish, it's just so yummy! Much thanks to Ansh, who owns Spiceroots, for this recipe! I hope you like it as much as I do!


Additional reading on walnuts