Health Benefits of Walnuts (with Shrimp Walnut Pesto Recipe!)

health benefits of walnutsHealth Benefits of Walnuts

Science World Report says that a new study conducted by the Yale Griffin Prevention Research Centre in Connecticut has found that walnuts can help overweight adults with Diabetes and Heart problems.  This is good news for people following a ketogenic diet program because we are encouraged to eat walnuts and use walnut oil!

So of course when I read this news article, I was determined to check out some ways we can make use of walnuts that are easy and tasty.

First a look at Walnuts Nutrition from NutritionData

For nutritional ketosis the ratio is: 83/8/9 (Fat/Protein/Carbs), a great ratio for Keto!

In ¼ cup of walnuts (about 10 halves): Calories 191, Fat 19, Protein 18, Carbs 4, Fibre 2 (making 2 net carbs)

NutritionData also noted that walnuts have zero cholesterol, zero glycemic load and are a good source of the minerals copper and manganese.

How to best make use of the health benefits of walnuts.

Eat them Raw!  I prefer to get these Raw Organic Walnut Halves .  They are cheaper because you get a 5 lb bag and I keep them in the freezer.  Actually, I keep all my nuts in the freezer to keep them in best condition.

Use walnut oil on Salads.  It has a unique flavor for something a little different. I did make mayo once with it but it is too strong flavored for that, so I stick to oil and vinegar based dressings. I prefer this Walnut Oil that I get online from Amazon.

Walnut Parsley Pesto.  Pesto is so versatile!  I used to rarely make it because basil and 

walnut parsley pestopine nuts are not exactly cheap!  But walnuts are way more reasonable and parsley grows like a weed in my garden and is available inexpensively year round.

I used this Parlsey Pesto recipe, but I measured things out exactly so that I could get you the proper macro nutrients and LCHF ratio.  Yes, you can thank me in the comments for my service to the Keto world!  🙂

My adapted Walnut Parsely Pesto

  • 1.5 cups walnut halves
  • 2 cups loosely chopped parsley
  • 4 cloves garlic (use less if you are not a big fan!)
  • ½ cup parmesan cheese
  • ½ cup olive oil

Process first 4 ingredients in a food processor fitted with the S blade until crumbly.  Add olive oil and process for a few seconds.  Yield 2 cups.

Each 2 tbsp serving has a LCHF ratio of 87/9/4 or Calories 139, Fat 14, Protein 3, Carbs 1, Fibre 1

Here is what I made for lunch today using the Walnut Parsley Pesto:

Shrimp with Walnut Parsley Pesto (serves 4)benefits of walnuts

  • 40 Jumbo Shrimp (thawed if frozen)
  • ½ c Walnut parsley Pesto
  • 2 oz parmesan or asiago cheese

Line a pan with foil and place jumbo shrimp in one layer. Spread pesto on top.  Broil, watching carefully.  When shrimp is cooked and pesto bubbling, sprinkle 2 oz of cheese on top and broil for another minute of two.

With the pesto, shrimp and cheese this meal then yields a ratio of 64/34/2 for Keto followers.  I would also serve this with a small salad.

Per serving: Calories 249, Fat 18, Protein 21, Carbs 1, Fibre 1

Now that you have this Walnut Pesto, the possibilities just open up!  I’m thinking Chicken with Pesto, Pesto omelettes, zuchinni boats stuffed with pesto and cheese.  I’m getting hungry again!  And all of them containing the health benefits of walnuts.

I’m going off right now to order some more Walnut Oil !


La Tourangelle Roasted Walnut Oil, 16.9 Ounce Can Good Sense Organic Walnuts, 6-Ounce Bags (Pack of 3) The Walnut Cure for Diabetes Type 2
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34 Responses to Health Benefits of Walnuts (with Shrimp Walnut Pesto Recipe!)

  1. anitabreeze says:

    yes, it is outstanding!

  2. Fan R says:

    I love walnuts, I eat them quite often but in a pesto even better. I am getting hungry too.

  3. brett says:

    i’m not a big fan of pine nuts, so this is SUPER appealing to me- i love pesto

  4. Shasta Spivey says:

    I love walnuts! Great post!

  5. PamIW says:

    I love walnuts too. Especially in my oatmeal. I have never had pesto before but I would like to give it a try.

  6. Jennifer B says:

    Wow I love walnuts but had no idea about these health benefits!

  7. brett says:

    we love walnuts here too- this looks DELICIOUS!! thanks for sharing 🙂

  8. mail4rosey says:

    Pretty sure I’d love Parsley Pesto! That’s a good looking recipe.

  9. Bobbi's Kozy Kitchen says:

    That pesto sounds awesome! I adore pesto. I had also heard that walnuts were good for combating stress 🙂

  10. HilLesha says:

    I love walnuts! Now, you got me craving for them. 🙂

  11. Sarah Bailey says:

    Wow I have no idea walnuts had some many benefits luckily I’m quite a fan 🙂 x

  12. Amanda McMahon says:

    walnuts are great. i like to roast them

  13. Pam says:

    That looks really good! I have a crop of basil I need to harvest so I plan to make this soon and substitute basil for parsley.

    • anitabreeze says:

      Around here basil gets cranky because of our heavy rains. But parsley grows like a weed! If you have basil, go for it!

  14. Interesting combination, shrimp and walnuts. GIve them to me in ANY WAY!

    Myrah @

  15. I LOVE LOVE LOVE walnuts (except that they are hard to break if found in my uncle’s backyard)

  16. Dov Shapira says:

    You’re making me hungry now.
    I love shrimp

  17. Noor Unnahar says:

    I just love walnuts 😀

  18. Robin Rue says:

    That Walnut Parsley Pesto sound divine!!!

  19. Nicole A. says:

    I absolutely love walnuts! Wish I had some right now!

  20. Corinne says:

    What a great idea to replace the pine nuts with walnuts in this pesto. I rarely buy pine nuts but have walnuts on hand all the time. This recipe sounds delicious. Can’t wait to try it!

  21. Karen Hewitt says:

    I love walnuts, pesto and shrimp so this will have to be tried

  22. Terry My Journey With Candida says:

    I don’t eat a lot of walnuts for some reason. Usually when I buy nuts it is Pecans or almonds. Nice to know the health benefits… makes me think I should start using walnuts more.

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