One of the must-eat foods for 2009 is nuts!

Having health choices within reach when sweet cravings come is so important to making healthy changes in our diet. By putting these nuts in your mouth, walnuts at your desk give you the opportunity to satisfy a hunger intelligently.

You can also snack on them plain (1 ounce = about 14 walnut halves), sprinkle them on a green salad; stir them into yogurt and hot cereals. Making oatmeal presents one of the best opportunities to eat walnuts.

From breakfast to snacks, lunch to dinner and dessert, the walnut can be used in any meal, but why? Well, walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as vitamin E. Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids - the good fats) that have been shown to lower LDL cholesterol. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts.

More than a decade of scientific evidence shows that incorporating walnuts in a healthy diet reduces the risk of heart disease by improving blood vessel elasticity and plaque accumulation. Walnuts have also been shown to aid in the lowering LDL cholesterol (the bad cholesterol) and the C-Reactive Protein (CRP). CRP was recently recognized as an independent marker and predictor of heart disease.

Nuts in general are high in calories, so moderation is the key.

Therefore, instead of just adding walnuts to your current diet, eat them in replacement of foods that are high in saturated fats (such as cheese and meat) and limit your intake of these tasty treats to the recommended 1.5 oz per day. That is about 20 walnut halves.

To toast chopped walnuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, two to four minutes.

The best deal on walnuts I have found is the bag of halved walnuts at Trader Joes, they are from California and clean and ready to pop in your mouth. Enjoy everybody and get crackin’!

1 pound asparagus spears (about 16-20 spears)

1/2 cup California walnuts

1/2 cup parsley sprigs, lightly packed

1 medium lemon, zested

1/8 teaspoon minced or pressed

garlic

1/8 teaspoon kosher salt

1/8 teaspoon ground black pepper

Preheat oven to 350. Finely chop walnuts to the size of rice grains, to make about 1/3 cup. Place on a dry baking sheet. Bake 5-7 minutes until lightly toasted, stirring once or twice. Cool.

While the walnuts are toasting, prepare the asparagus. Rinse and trim tough ends from asparagus. Place in a wide skillet. Add cold water to nearly cover. Bring to a boil over high heat. Simmer uncovered 3-5 minutes, turning several times until asparagus is just barely tender. Drain and immediately rinse with cold water. Drain again and set aside.

Rinse parsley and pat dry between sheets of paper towel. Finely chop to measure 1/4 cup. Place in a small bowl.

Remove yellow part of lemon zest with a zester or fine grater. Add to parsley.

Stir in cooled walnuts, garlic, salt and pepper.

To serve, set out four salad plates. Place 4-5 asparagus spears on each plate. Top each bundle of spears with about 2 tablespoons of gremolata and serve.

Note: Gremolata is an Italian condiment that typically contains garlic, parsley and lemon zest. This version is fragrant yet mild with a slight sweetness from the walnuts. Gremolata also makes a wonderful topping for grilled fish.