Walnut

From being a crunchy addition to baked goods to enhancing the flavor profile of savory dishes, walnuts are a versatile ingredient. They are often used in their raw form, toasted for enhanced flavor, or ground into a meal for use in various recipes.

Approximately 185 calories per ounce (28g or about 14 halves).

Contains about 4.3g of protein per ounce.

Rich in healthy fats, particularly omega-3 fatty acids, with roughly 18.5g of fat per ounce.

Contains about 3.9g of carbohydrates per ounce.

Good source of vitamins, including vitamin B6 and folate.

Provides essential minerals such as magnesium, phosphorus, and manganese.

Walnuts are known for their potential to improve heart health, support brain function, and provide antioxidant properties that may reduce inflammation and oxidative stress.

While walnuts are generally safe for consumption, they can be a common allergen. Overconsumption may also lead to digestive discomfort due to high fiber content or an excess intake of calories and fats.

Common walnut recipes include walnut bread, brownies, pesto sauce, and walnut-crusted fish or meat.

Walnuts can be used raw, roasted, candied, or as an oil. They can be chopped, ground, or used as whole pieces depending on the recipe.

They pair well with fruits like apples and pears, cheeses such as blue cheese and goat cheese, and are excellent in combination with honey or maple syrup.

Walnuts are a nutritious and adaptable ingredient that can be found in a variety of traditional and contemporary recipes. They provide a wonderful blend of texture and flavor, alongside an impressive profile of vitamins, minerals, and healthy fats. Their historical significance and widespread use in global cuisines make walnuts a celebrated ingredient in the culinary world.