Healthy Food Database

Walnut

Shells from walnuts discovered on archeological digs date back to Neolithic times. The walnut is one of the most nutritionally rich nuts available and an extremely valuable source of Omega 3 fats. The main walnut produced today is the English walnut. They are native to Europe and Asia but are now grown extensively in California. The walnut is surrounded by a shell with two compartments each holding a dark golden nut with a very distinctive shell and "brain like" form.

Because of the high fat content walnuts and walnut oil can go rancid quite quickly.

Buy shelled and unshelled. Unshelled is the safest way to ensure the walnut is fresh. Otherwise buy shelled, whole walnuts from a supplier with a high turnover of produce.

To prevent walnuts becoming rancid, store them in the fridge or in a cool, dry cupboard away from direct sunlight for up to three months. Walnuts can also be stored in the freezer for up to 6 months.

Category: Nut

In Season: all year

To Buy:

Buy shelled and unshelled. Unshelled is the safest way to ensure the walnut is fresh. Otherwise buy shelled, whole walnuts from a supplier with a high turnover of produce. When buying unshelled, look for undamaged shells with no tiny wormholes. Buy ones that feel heavy for thier size. If they rattle when shaked, the nuts may be dried out and withered. Buy small packets rather than in bulk - shelled nuts should look ( and smell ) fresh. Avoid any that look withered and dried out. Check any dates on the packaging. Best to buy the nuts whole that chopped.

To Store:

To prevent walnuts becoming rancid, store them in the fridge or in a cool, dry cupboard away from direct sunlight for up to three months. Walnuts can also be stored in the freezer for up to 6 months.

Tips & Tricks:

To chop walnuts for a cake or muffin recipe, process them in a food processor with a small amount of flour.

Cooking Tips:

Dry roast walnuts in a frying pan on the oven hot plate. Delicious over salads, in desserts and with breakfast oats.

Find recipes with Walnut

Nutrition per Per serve:

Energy (kJ):

870

Protein (g):

4.3

Saturated Fat, g :

1.3

Omega 3's (g):

Phosphorus:

Salicylates:

High

Carbohydrates, g:

0.9

Fat (g):

20.8

Monosaturated Fat , g:

3.6

Magnesium:

Amines:

High

Glutamates:

n/a

Benefits the Following Health Conditions:*

Aches & Pains

Atherosclerosis

Inflammation

Acne

Heart Disease

Premature Aging

Alzheimers Disease

High Blood Cholesterol