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All About Walnuts

Source of Recipe

California Walnut Commission
California Walnut Tips

Buying and Storing California Walnuts:

* California walnuts are available year-round in a variety of sizes and preparations (i.e. in-shell; bulk and pre-packaged shelled in halves, pieces, chopped and crumbs).

* In-shell walnuts will remain fresh for several months when stored in a cool, dry place. For optimum freshness, do not shell until ready to use.

* Keep shelled walnuts tightly sealed and refrigerated up to six months or in freezer up to one year.

Toast Before You Toss:

Bring out the nutty, rich flavour of your walnuts -- toast them before tossing into salads, stir-fries, pasta dishes and more . . . here's how:

* Oven: Spread chopped walnuts evenly onto a baking sheet or in shallow pan. Bake at 350 F (180 C) 5 to 7 minutes or until lightly browned. Stir several times for even toasting. Be sure to keep an eye on them; they burn easily. Cool before using.

* Microwave: In a glass pie plate spread 3/4 cup (175 mL) walnuts in single layer. Microwave on HIGH 5 to 6 minutes, stirring every 2 minutes. Cool before using.

* Skillet: In large, dry skillet over medium-high heat, cook walnuts until lightly toasted, about 1 to 2 minutes.

Health Benefits - Source: http://www.walnutinfo.com/


California Walnuts are small power packs full of nutrients! Walnuts fit into the Meat & Alternatives food group of Canada’s Food Guide to Healthy Eating. They contain nutrients such as iron, magnesium and vitamin E, vegetable protein and dietary fibre.

Not All Fats Are Created Equal
It is the type of fat in walnuts that make all the difference. Walnuts include 72.4 per cent heart-healthy polyunsaturated fat, shown to reduce the levels of LDL or “bad” cholesterol in the blood: a risk factor for heart disease. Unsaturated fats, found mostly in fish and plant foods, are considered "good" fats. But the two unsaturated fats, monounsaturated and polyunsaturated, are distinctly different. Polyunsaturated fats are the source of vital essential fatty acids (EFAs), including omega-3s, which we must get from food.

About Omega-3s
Mounting scientific evidence suggests that omega-3s lower cholesterol, protect the heart, protect against some cancers and help ease symptoms of inflammatory diseases like arthritis. Getting more omega-3s into the diet of Canadians has become a priority of top nutritionists.Although it may sound contrary to popular perceptions, the fact is everyone needs to intake fat. It gives us energy. Polyunsaturated fats, like you find in walnuts, are high in essential fatty acids. These are called essential because you must get them from your diet. As an added bonus, fat makes food taste good. Omega-3 fatty acids are found in cold water fish, such as salmon, as well as in plant foods including walnuts, leafy greens, soybeans and flaxseed.

How do Omega-3s work?
Omega-3 fatty acids help reduce the risk of heart disease because they make the blood less sticky. They prevent platelets from sticking together and forming very dangerous clots. Some studies have shown that omega-3 fatty acids may indeed lower the risk of stroke as well.

Walnuts as a Healthy Menu Choice
In addition to being a delicious source of omega-3s, walnuts add quick, gourmet appeal and wonderful taste and texture to a wide range of dishes, from snacks and appetizers to salads and entrées. Their convenience and versatility make it easy to add a handful of walnuts to your diet everyday. For delicious recipe ideas, visit our recipe section.

What Our Ancestors Knew About Walnuts
Although studies examining the link between walnuts and health are relatively new, folklore surrounding walnuts is ancient. It's interesting to glance back and remember:

During Medieval times, walnuts were considered a medicine. A potion containing walnut leaves was used to treat muscular aches and pains and walnuts were believed to soothe the digestive system.

Later, in the 16th and 17th centuries, herbal treatments became official medical practice under the "Doctrine of Signatures," and various plants were prescribed due to their resemblance to a particular body part. Hence, the walnut, with its visual likeness to the human brain, was used to treat head ailments, boost intellect and calm emotions. Even today, in Asian cultures, the walnut is considered a brain food; college students munch on walnuts by the handful before exams, hoping to boost their scores.

----Quick and Easy Desserts and Baking Ideas----

SNACKS
Fruit Sundae - top frozen yogurt or ice cream with chopped fresh fruit and a handful of chopped walnuts.

Walnut Brittle - In heavy saucepan, whisk 4 cups (1 L) granulated sugar with 1/2 cup (125 mL) water and 1/8 tsp (0.5 mL) cream of tartar. Bring to boil, without stirring, occasionally brushing down sides of pan, until syrup is golden and candy thermometer reads 310°F (154°C). Remove from heat. Quickly stir in 2 cups (500 mL) California Walnuts, 1 tbsp (15 mL) butter and 1 tbsp (15 mL) vanilla. Pour onto a lightly greased baking sheet and spread as thinly as possible; let cool. Break into shards. Makes 2 lbs (1kg).

Snack Mix - combine wheat squares, oat rings, raisins or apricots, chocolate or butterscotch chips and a handful of chopped walnuts.

Easy Walnut Muffins - stir a handful of chopped walnuts into packaged muffin mix before baking, reserving some to sprinkle on top.

Mascarpone and Walnut-Stuffed Apples: Using melon baller, remove core and some flesh of 4 apples, up to 1/2-inch [1-cm] from bottom; arrange in baking dish. In bowl, combine 1/2 cup [125 mL] mascarpone with 1 tbsp [15 mL] cinnamon and 1/4 cup [75 mL] butterscotch sauce. Divide among apples. In bowl, combine 1 cup [250 mL] California Walnuts with 1/2 cup [125 mL] more butterscotch sauce. Top apples, packing walnuts in gently. Bake in 350°F [180°C] oven 20 to 30 minutes or until butterscotch is bubbly and fruit is fragrant [varies by type of apple]. Makes 4 servings.

Walnut and Toffee Truffles: In medium saucepan, heat 1/3 cup [75 mL] whipping cream and 1/4 cup [50 mL] butter until just melted and bubbles form around edge of pan. Remove from heat; add 12 oz [375 g] chopped white chocolate, 1/2 cup [125 mL] chopped California Walnuts and 1 tbsp [15 mL] vanilla; whisk until smooth. Cover and refrigerate 1 hour or until firm. Using a melon baller, form balls with truffle mixture; roll balls in 1/2 cup [125 mL] each ground California Walnuts and toffee bits. Arrange on waxed paper-lined baking sheet and refrigerate 2 hours or until hardened. Store in refrigerator up to 1 week or freeze up to 3 months. Makes about 32