Walnuts – Worth Being Nutty About – I don’t know about you, but I’m increasingly buying bags of walnut halves – for general munching, and for including in salads and other recipes. One of my favourite dips is Muhammara, a deliciously ‘walnuty’ Middle-Eastern concoction that is relatively easy to make, now often available ready-made in supermarkets, and of course restaurants. According to California Walnuts, they offer multiple nutritiional benefits, including being a rich source of omega-3, alpha-linolenic acid, protein and fibre. Add to that the fact that they are packed with antioxidants and have a heart healthy seal of approval from Heart UK. Just one handful (approximately 30g) provides you with 4.4g of plant-based protein…pretty punchy for such a small nut!
California Walnuts are known for their mild sweetness and light colour. To keep them fresh longer, always keep them cool. If you buy walnuts in sealed packaging, you can store the walnuts in their original packaging. However, once you open the bag, transfer the walnuts to an airtight container and place in the fridge or freezer to maximise the fresh taste and quality.
Fresh walnuts smell mildly nutty and taste sweet. Heat causes the fats in walnuts to change structure and flavour, meaning if you leave them in the cupboard, you won’t be able to enjoy them at their best. You can maintain the fresh taste of California Walnuts by keeping them cool, cooling helps seal in the freshness. If using within six months, place them in the refrigerator. For longer storage, place them in a freezer. They thaw quickly and can be used almost immediately.
When storing walnuts in your refrigerator, store them away from foods with strong odours (e.g. fish, cabbage, onions). Walnuts can absorb the flavours of other foods.
Here are some high protein recipes from California Walnuts:
SALMON WITH CHIPOTLE QUINOA
Prep: 10 minutes. Cook: 20-25 minutes. Serves 4 High Protein
180g quinoa
2 tbsp olive oil
4 salmon fillets
1 red pepper, sliced
75g California Walnuts, roughly chopped
400g can black beans, drained and rinsed
2 tbsp chipotle paste
½ x 25g pack parsley, chopped
150g cottage cheese
Cook the quinoa in boiling water for 20 minutes until tender, drain well.
Meanwhile, heat 1 tbsp oil in a large frying pan and fry the salmon for 10-12 minutes, turning occasionally until cooked through, then set aside. Add the remaining oil to the pan and fry the pepper, walnuts and black beans for 4-5 minutes, add the chipotle paste and cook for a further 1-2 minutes then season and stir in the cooked quinoa and parsley, adding a splash of water if required. Divide the quinoa between 4 bowls and top with the salmon and cottage cheese.
Cooks tip: Great served hot or cold as a salad with the salmon flaked through.
LATIN AMERICAN STYLE GRAINS WITH EGGS
Prep: 10 minutes. Cook: 10 minutes. Serves 4 High Protein
2 tbsp olive oil
200g cherry tomatoes, halved
75g California Walnuts, roughly chopped
1 tsp ground cumin
400g can red kidney beans, drained and rinsed
250g pouch mixed grains
4 large eggs
2 ripe avocados, diced
Zest and juice 1 lime
½ x 25g pack coriander, chopped
4 high protein flour tortillas and soured cream to serve
Heat 1 tbsp oil in a large frying pan and fry the tomatoes, walnuts and cumin for 2-3 minutes. Stir in the kidney beans and grains and fry for a further 2-3 minutes.
Heat the remaining oil in a separate frying pan and fry the eggs for 2-3 minutes, according to taste.
Stir the avocado, lime zest and juice and coriander into the tomato mixture, season and serve topped with a fried egg.
Cooks tip: Place the grain mixture in the wraps and fold it up to make quick burritos.
BARBECUE CHICKEN WITH LOADED VEGETABLES
High Protein. Prep: 15 minutes, plus marinating. Cook: 30-35 minutes. Serves 4
For the chicken:
3 tbsp tomato ketchup
2 tbsp brown sauce
1 tsp Worcestershire sauce
2 tbsp clear honey
1 tbsp barbecue seasoning
1 tbsp olive oil
25g California Walnuts, finely chopped
4 chicken breast fillets, flesh scored
For the vegetables:
300g broccoli, cut into small florets
100g frozen edamame beans
1 tbsp olive oil
400g can borlotti beans, drained and rinsed
100g California Walnuts, roughly chopped
195g can sweetcorn, drained
Mix all the marinade ingredients together and add the chicken, ensuring it’s completed coated. Marinate ideally for 1-2 hours.
Preheat the oven to 200oC, gas mark 6. Place the chicken on a baking tray, reserving the excess marinade and roast for 25-30 minutes.
Meanwhile, blanch the broccoli and edamame beans in boiling water for 2-3 minutes and drain well. Heat the oil in a large frying pan and fry the broccoli mix, borlotti beans, Walnuts and sweetcorn with the remaining marinade and juices from the chicken, for 3-4 minutes.
Slice the chicken and serve with the vegetables.
Cooks tip Add some cooked rice to the vegetables for a more substantial meal.
The California Walnuts website is packed with recipes but also feel free to experiment yourself by adding some chopped walnuts to all manner of dishes.
I make a delicious beetroot and walnut dip that is so easy: just blitz roasted beetroot with walnuts, olive oil and a dollop of dill mustard and add salt, pepper etc to taste. But here on the California Walnuts website is a recipe that you might like to try if you’re less confident in the kitchen.
And there are loads more on there to inspire you, plus news of an interesting new study indicating that walnuts can help you sleep – see link here
The Seasoned Gastronome