High in protein and “good” monounsaturated fat, walnuts add a satisfying crunch to many meals and snacks. Walnuts are not only rich in flavor, but they also offer valuable health benefits. Packed with vitamins, minerals, and antioxidants — walnuts unlike other nuts — also contain a healthy dose of omega-3 fatty acids.

When substituted for saturated fat in the diet, walnuts can help lower total blood cholesterol and triglycerides, and they tackle that bad LDL cholesterol without affecting levels of good HDL cholesterol. Moreover, walnuts are recommended in moderation in every Phase of the South Beach Diet.

Types of Walnuts: While there are three varieties of walnuts, you’re most likely to find English walnuts — the most common type — in your supermarket. Black walnuts are less common but can be found in specialty stores, while butternut, or white walnuts, are very hard to find in the marketplace.

Choosing Walnuts: When buying walnuts in the shell, look for those with undamaged shells. Shake the nuts, if you can: If the nuts feel extra light or rattled when shaken, they may be dried out inside. If you’re buying shelled walnuts, look for a freshness date on the package. Only buy nuts in bulk if you know the store has a high turnover rate.

Storing Walnuts: Walnuts are perishable and will spoil over time — particularly if they’re exposed to heat, humidity, and light. To prevent nuts from spoiling, keep them in a cool, dry place. Walnuts left in their shells will stay fresh for about six months. Eat shelled nuts within four months. If you want to keep your nuts for a longer period of time, store them in the freezer for up to one year.

Enjoying Walnuts: You may find walnuts in delicious whole-grain breads in your supermarket. Add some chopped walnuts to salads and dips, or enjoy them whole as a satisfying and tasty snack. You can choose walnuts on all Phases of the South Beach Diet, but stick to a daily allotment of 15 — eating more may undermine weight-loss efforts.

See all South Beach Diet Tips

Whether you’re spending the day poolside or at a family cookout, light up the grill and serve these tasty kebabs for an unforgettable healthy summer meal. These succulent skewers are sure to be a hit since they’re marinated in the juiciest combination of flavors, including red wine, oil, ketchup, and vinegar. Now, get grilling!

Steak and Mushroom Kebabs (Phase 1)

Description
Whether you’re planning to spend the day by the pool or at a backyard barbecue, these tasty kebabs will be a healthy hit.

Serves 4

Ingredients
1/2 cup dry red wine
1/4 cup extra-virgin olive oil
2 tablespoons South Beach Diet Ketchup or sugar-free ketchup
1 tablespoon vinegar
1 teaspoon Worcestershire sauce
1 clove garlic
1 teaspoon salt
1/2 teaspoon dried marjoram
1/2 teaspoon dried oregano
2 pounds sirloin steak, cut into 2” pieces
2 cups large mushrooms

Instructions
In a large bowl, combine the wine, oil, ketchup, vinegar, Worcestershire sauce, garlic, salt, marjoram, and oregano. Add the steak and the mushrooms and stir to coat. Cover and allow to stand at room temperature for 20 minutes, then refrigerate overnight.

Coat a grill rack or broiler-pan rack with cooking spray. Preheat the grill or broiler.

Drain and discard the marinade. Thread the meat and the mushrooms onto 4 metal skewers.

Grill over hot coals or broil 4” from the heat, turning occasionally, for 7 minutes, or until the meat is no longer pink.

Nutritional information:
350 calories
11 g fat (5 g sat)
138 mg cholesterol
5 g carbohydrate
50 g protein
1 g dietary fiber
819 mg sodium

A fragrant combination of citrus, vinegar, and pepper enhances this delicious grilled seafood meal. You’ll love the zesty, mouthwatering flavor of this dish, and as an added bonus, it’s a great source of heart-healthy omega-3 fatty acids, iron, and other essential nutrients.

Grilled Spanish Mackerel With Quick Pickled Onions (Phase 1)

Description
Tangy pickled onions are the perfect foil for the rich taste of mackerel — a terrific fish that is high in omega-3 fatty acids and B vitamins. Stick with Spanish mackerel and avoid king mackerel, which has been found to have high mercury levels.

Serves 4

Prep time: 15 minutes
Cook time: 25 minutes

Ingredients
1 medium red onion, thinly sliced
1/4 cup red-wine vinegar
1 garlic clove, thinly sliced
2 teaspoons granular sugar substitute
Salt
Freshly ground black pepper
4 (6-ounce) Spanish mackerel fillets, with skin
1 tablespoon fresh lemon juice
1 1/2 teaspoons grated lemon zest
1/2 teaspoon dried oregano

Instructions
In a small saucepan, combine onion, vinegar, garlic, sugar substitute, salt, and pepper; bring to a simmer, stirring occasionally, and cook until onions are softened and translucent, about 10 minutes. Transfer onions to a serving bowl.

Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Drizzle flesh side of fish evenly with lemon juice and sprinkle with lemon zest and oregano. Lightly season with salt and pepper. Grill fish, skin side down, for 5 minutes; turn and grill 5 to 7 minutes more, or until fish is cooked through and tender.

Divide fish among 4 plates and serve hot with pickled onions on top or on the side.

Nutritional information:
250 calories
11 g fat (3 g sat)
4 g carbohydrate
33 g protein
0 g fiber
250 mg sodium