Walnuts are a stellar source of heart-healthy monounsaturated and omega-3 fats, so-called “good fats” that help your heart and your brain, and protect against diabetes and arthritis. It takes only one ounce (around a handful) of these delicious nuts to get the recommended daily intake amount of omega-3s. Walnuts are also rich sources of some B vitamins (including folic acid), phosphorus and manganese (which may help relieve PMS symptoms).

Like all the other nuts and seeds, walnuts are delicious as a snack as is. You can also try combining them with whole-grain cereal, dried fruit and semi-sweet chocolate chips for a Tasty Trail Mix.

For a richer, creamier flavor, try toasting them. Simply arrange walnuts on a baking sheet and bake for 8 to 10 minutes in a 350-degree oven. You can also toss them into salads, as in this Chopped Chicken Salad with Apples and Walnuts or enjoy in dessert dishes, like my Baked Apple and Oatmeal Filling recipe. Finally, try adding them to pasta dishes, for an extra dash of deliciousness, as in my Angel Hair Pasta with Roasted Pumpkin, Sage and Walnuts.