Each week, we'll be offering original recipes and unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Yes, I am a Foodie, yes I eat healthily and yes, I love writing about it! But do you know what is the most interesting part about writing this feature? The variety of Super Foods. You really do need to eat a balanced diet, not just blueberries all day long (a Super Food high in antioxidants). I guess it was fun just to notice validation for eating lots of different healthy foods.

But I digress . . .

The walnut, our Super Food for the week. What makes them super is the amount of essential fatty acids per serving. You get more bang for your buck, in a nutshell, pun intended.

Why do we care about essential fatty acids again? Oh yeah, it is because they protect against heart disease, aid in cognitive function, offer anti-inflammatory properties, support the immune system and fight cancer. Is that all?

So, we know they are great for us, but it can't be that easy to eat a serving of walnuts every day, can it? Studies show that all you need is four walnuts a day.

I suppose you want more creative ideas than just popping them in your mouth and chewing, right? OK, here goes . . .

The Easy
- Sprinkle walnuts on cereal or in yogurt.
- Add to sauteed or roasted veggies, your stir-fried dinner, pasta, soups, salads or anything else you are already eating anyway.

The Creative
- Make your own trail mix with raw nuts (walnuts included of course), fruit-sweetened dried cranberries, and grain-sweetened chocolate chips.
- Bake an apple smothered in walnuts with a bit of grade B maple syrup as a delicious dessert, or plop a dollop of plain, organic whole milk yogurt on it and it's a complete breakfast.
- Sprinkle over baked Brie cheese with a tablespoon or two of your favorite fruit spread.

The Recipes
- Search for the recipe that strikes your fancy at the official California Walnut site.
- Epicurian has walnut recipes for all tastes; from Toasty Walnut Hummus to Roasted Beets with Walnut Gorgonzola Dressing, you'll find a good one here.
- I love this collection of walnut recipes at Nikibone. Dressings, baked goods, rice, chicken dishes . . . I'm salivating . . .

So go nuts . . . your health is worth it!