Salad can mean many different things to many different people. Potatoes are ubiquitous in German salads, curries abound in Indian versions, and Asian salads frequently include ginger and soy. The multitude of flavors in international salads not only provides the opportunity for great taste, but they also set the stage for developing a vast array of ‘smart” salads.

When paired with ethnic spices, California grown walnuts give depth to a meal – and can turn a “senseless” salad laden with saturated fat and empty calories into a ‘smart’ one. Unusual flavors, nutritious ingredients and moderate portion sizes are all it takes to create a smart salad. Ingredients from all of the food groups including fruits and vegetables, nuts and grains, and meat and dairy are all fair game when creating these distinctive and flavor-packed ‘smart’ salads.

The crunch and zest of walnuts on an entrée salad adds variety and texture along with wholesome goodness; while most nuts contain monounsaturated fats, walnuts are unique in that they contain primarily ALA, the plant-based omega-3 fatty acid, a polyunsaturated fat. In addition, an ounce of walnuts provides 4 grams of protein, 2 grams of fiber and various antioxidants (13.126 mmol/gram).

These enticing recipes, courtesy of the California Walnut Board, include an array of wonderful flavors that showcase spices and ingredients from around the world. Savory Asian Noodle and Walnut Salad, Curry Chicken Salad with Walnuts and Couscous, and Walnut Cherry Salad give you the opportunity to sample deliciously smart combinations from faraway regions.

Information courtesy of the California Walnut Board.