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April 1, 2019 • Cancer Prevention, Healthy Living, Heart Health

Walnuts for Cancer Prevention (and Dessert!)

Walnut kernels and whole walnuts on rustic old wooden table

We already know that walnuts are one of the most effective foods on the planet for the prevention of heart attacks and a new study finds they may be potent cancer-fighters too.  Researchers at the UC Davis Cancer Center fed lab rats genetically engineered to get prostate cancer rat chow supplemented with the human equivalent of 2 small handfuls of walnuts per day.  Compared to a control group of rats fed the exact same diet and calories, but without the walnuts, prostate cancer growth was reduced by 30 to 40 percent.  (Meeting of the American Chemical Society, San Francisco, March 2010).  Include walnuts regularly in your diet.  Enjoy a small handful or two as a mid-afternoon snack or throw some into your morning cereal or yogurt. You can also add them to healthy desserts like my Blueberry Crumble!

Healthy Blueberry Crumble

Serves 6

My family loves this filled with antioxidants!! dessert for Sunday night – with some ice cream of course.


  • 6 cups berries of choice, frozen or fresh

  • ¼ cup granulated sugar

  • 1 tablespoon lemon juice

  • 2 tsp. cinnamon, divided

  • 2/3 cup whole-wheat flour

  • ½ cup old-fashioned rolled oats

  • ½ cup packed light brown sugar

  • ¼ cup canola oil

  • 1/3 cup coarsely chopped pecans or walnuts


Preheat oven to 375°F. Coat an 8-inch square (or 2-quart) deep baking dish with cooking spray. Toss berries with granulated sugar, lemon juice, and 1 tsp. cinnamon in a large bowl. Transfer to the prepared baking dish, cover with foil and bake for 30 minutes. Meanwhile, combine flour, oats, brown sugar and the remaining cinnamon in a medium bowl. Mix to blend. Stir in oil and nuts; toss well until evenly moistened and clumpy. Remove the foil from the baking dish and scatter the topping evenly over the berries. Bake uncovered until the topping has browned and the fruit is soft and bubbling, about 30 minutes more.