Walnuts

Why they’re good for you: Nuts tend to be high in calories and fat, but the monosaturated fat in nuts is healthier than the saturated fat in meat and dairy products. And their high omega-3-fatty-acid levels make them a go-to for heart health. A recent study also found that walnuts carry some of the highest antioxidant content among all nuts.

How to eat them: Add walnuts to cereals, yogurt or breads. Remember, just a few pack plenty of calories.

Serving size: 1 oz. (14 halves)

Calories: 185

(MORE: Video: One More Reason to Love the Walnut)

Recipe: Granny’s Apple-Walnut Granola
Yield: approximately 7 cups

Ingredients
4 cups old-fashioned oats
1 cup shredded coconut
1 cup chopped walnuts
¼ cup packed brown sugar
¼ cup vegetable oil
¼ cup honey
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1 ½ teaspoons vanilla extract
1 cup dried apples

Preheat oven to 350°F. In a large bowl, combine oats, coconut and walnuts. In a saucepan, combine brown sugar, oil, honey, cinnamon and nutmeg. Bring to a boil. Remove from heat and stir in vanilla. Pour over oats mixture and toss to coat. Spread on a large baking sheet and bake at 350°F for 15 to 20 min. Open oven and stir granola every 5 minutes to brown evenly. Cool slightly and stir in dried apples. Store in airtight container.

Nutrition per serving (½ cup):
Calories: 341
Fat: 15 g
Sodium: 24 mg
Carbohydrates: 45 g
Dietary fiber: 6g
Protein: 9 g

Recipe from Sharon Palmer, R.D., author of The Plant-Powered Diet