Updated January 31, 2015.

Most nuts are good for you, but walnuts are one of the most nutritious nuts around. Walnuts are an excellent source of plant-based protein, fiber, vitamins, minerals and essential omega-3 fatty acids. They're a good part of a heart-healthy diet and may even be good for your brain. Walnuts are even good if you're on a diet -- even though they're relatively high in calories, they'll help you stay full -- just watch those portion sizes.

If you’re already a fan of walnuts, you know how good they taste and how versatile they are. If you haven’t eaten walnuts (or haven't eaten them in a while) then you don’t know what you're missing. Go buy a bag today and try some of these healthy recipes and serving suggestions I’ve found at About.com.

#1 Toasted Walnuts

Toasting enhances the flavor, and it's so easy to do -- and totally worth the few minutes it takes. Eat toasted walnuts as a snack or add them to side dishes and salads. About.com's Local Foods Expert has the instructions: How to Toast Walnuts (2 Ways). And our Home Cooking Expert offers a recipe for toasted Rosemary Walnuts.

#2 Walnut Pesto

Pesto is usually made with fresh basil, olive oil, garlic, Parmesan cheese and pine nuts, but walnuts work nicely in place of the pine nuts. I've found a few pesto recipes that include walnuts -- and other unusual ingredients. First up is this Sun-Dried Tomato Walnut Pesto. Another interesting twist is using different greens instead of the basil.

Here's an Arugula Walnut Pesto from our Gourmet Expert and Parsley Walnut Pesto from our Local Foods Expert.

#3 Serve Walnuts with Sweet Potatoes

The nutty flavor of walnuts goes nicely with sweet potatoes -- and they're both high in nutrients, so they combine into a super-healthy side dish. Our Home Cooking Expert shows how it's done with her delicious Maple Stuffed Sweet Potatoes. Or try these Sweet Potato Muffins with Walnuts from our Southern Cooking Expert. She also has an old-school Sweet Potato Souffle you can make with walnuts.

#4 Combine Walnuts with Pears

Sweet juicy pears get along well with crunchy walnuts. It can be as simple as serving a sliced pear with homemade walnut butter, or more elegant, like this recipe for Baked Pears with Cranberries and Walnuts designed by our Low Fat Cooking Expert. I've also found this healthy and delicious Pear Salad with Walnuts and Gorgonzola from About.com's American Food site.

#5 Walnuts In a Nut Bread

Nut breads are some of my favorite things to bake. You can take most any nut bread and use walnuts in place of pecans or almonds (or, in addition). Here's my personal favorite Banana, Blueberry and Walnut Spelt Bread. I make it whenever I have fully ripe bananas -- which is often. Our Scandinavian Cooking Expert offers a similar Spelt Bread with Bananas and Dates, and I also found a recipe for Apricot Nut Bread.  And I'm totally intrigued with this Artichoke Walnut Bread on About.com's Home Cooking site.

Hungry for more - here are seven fabulous recipes featuring walnuts.

So, Fine, I Bought a Bag of Walnuts -- What Do I Do with the Extras?

Walnuts will last for a long time if you care for them properly. Keep them refrigerated if you'll use them in a few weeks, but if you won't need them for a month or more, store them in the freezer. Also, keep them in an airtight container, so they don't absorb odors from the other foods in your fridge.

Nutrition Information

One ounce of walnuts (that's about 14 halves) contains 2.5 grams monounsaturated fatty acids, 2.6 grams omega-3 fats, 5.9 milligrams vitamin E, 1.4 micrograms selenium and 45 milligrams magnesium. Once ounce of walnuts also has 4.3 grams protein, 1.9 grams fiber, and 185 calories.
<sub>Source:

United States Department of Agriculture. "Peanuts, all types, dry-roasted." Accessed April 23, 2011. http://www.nal.usda.gov/fnic/foodcomp/search/..</sub>