I have a deep, dark secret to confess to you, my faithful readers. I'm a Texas boy, and pecans are the king of the nut bin in the Lone Star State. However, late at night, when I'm making my world-famous chocolate chip cookies, it's not pecans I reach for ... it's walnuts. In the solitude of my kitchen, I gleefully add a couple of large handfuls of finely chopped nuts to my cookie dough, adding a richness and crunch to them that has even the most hardcore dieters coming back for thirds.

And now, thanks to the good folks from California Walnuts, I've discovered that I'm not just adding flavor to my cookies, I'm adding one of the best sources of Omega-3 fatty acids around.

Omega-3 acids, commonly thought of as coming primarily from fish, have health potentials that are still being researched. They are essential for a huge number of body processes (more info here), and help to lower bad cholesterol and elevate good cholesterol in the bloodstream. They are very important during pregnancy, as they contribute to brain and vision development in the last three months of gestation.

According to the Omega-3 Information Service, there is overwhelming evidence that these fatty acids can also protect you from heart attack and sudden cardiac death, as well as significant signs that they contribute to tumor death and inhibit various types of cancers from forming in the first place.

So, with all that said, what can you DO with these little morsels of nutritional power?

For starters, of course, you can eat them out of hand. I'm willing to bet most of you have never had a walnut fresh from the shell. They're very easy to crack, and with a pick-style tool (often found among the seafood utensils), you'll be munching in no time. They're also, of course, available shelled in halves and pieces of various sizes.

Having cereal for breakfast? A handful of toasted walnuts will wake up any bowl of puny flakes and add protein, fiber and minerals to your meal. To toast them, place the nuts on a baking sheet in a 375° Fahrenheit oven for 8-10 minutes, watching carefully. This is also a great time to add any dry seasonings you'd like, from curry powder to garlic to cinnamon. Walnuts take to just about any spice blend well.

Add walnuts to your morning yogurt (I especially like vanilla yogurt with a handful) or sprinkle chopped nuts on top of buttered toast for a really great taste.

Want to surprise the kids? Add some walnuts to their PB&J sandwich! The added crunch will make their lunch the one the other kids try to trade for. Make spiced or candied walnuts (find recipes here) to send along for snacktime.

Sprinkle walnuts on your own lunchtime salads or even add some toasted nuts to a bowl of tomato or cream-based soup.

And speaking of salad, courtesy of the California Walnuts people, here's a snappy recipe that goes well in a pita, on a bed of lettuce or standing with the fridge open eating it straight out of the container.

Walnut Chicken Salad

½ cup finely chopped fresh spinach; OR 3 tbsp. finely chopped frozen spinach, thawed and drained
2/3 cup nonfat yogurt
1 Tbsp lemon juice
1 tsp dry mustard
¼ cup chopped green onion
1 Tbsp chopped fresh dill or tarragon, OR ½ tsp dried tarragon or dill
½ cup finely chopped celery
2 cups diced, cooked white meat chicken
1 apple, cored and diced
1 cup (2 oz.) chopped California walnuts
Salt and pepper, if desired
Several leaves iceberg or other crisp lettuce
4 pita breads, halved, if making sandwiches

In a large bowl combine the spinach, yogurt, lemon juice, mustard, green onion, dill or tarragon and celery and stir to combine. Add the chicken, apple, and chopped walnuts, blend well, then season to taste with salt and pepper if you wish.

Either serve the salad on a bed of lettuce leaves, or spoon about ½ cup of it into each pita half, tuck in a lettuce leaf, and serve.

SERVES 4.

Per Serving:

456 calories, 29.7 g protein, 30.4 g carbohydrates, 4.8 g fiber, 25.5 g total fat, 3.3 g saturated fat, 63.1 mg cholesterol, 251.8 mg sodium, 2.8 g omega-3, 12.6 g omega-6, 49 percent calories from fat, 26 percent calories from carbohydrates.

And, finally, for dessert ... there really are NO limits! Toasted walnuts chopped on ice cream or in a fresh fruit cup are classic. Candied walnuts served alongside your carrot cake or cheesecake make a great garnish. Let your imagination run wild!

Got a comment? Question? Recipe to share? Drop me a line anytime!