Let's go nuts! - Walnuts

Today we have a special on walnuts for you. Walnuts in their shells are really impressive to see; beautiful giants. They are high in calcium, potassium, folic acid, fibre, vitamin E, magnesium and, moreover, they're also an excellent source of protein. But, like other nuts, they are also high in calories and fat, so beware of that and don't be tempted to eat too many of them.

Walnuts are also known these days for their significant omega-3 content, and are therefore recommended as "super food" by certain nutritionists.

These nuts will even help to reduce the bad (LDL) cholesterol levels. Walnuts will even help preserve the levels of good (HDL) cholesterol and reduce the bad cholesterol when they are eaten as part of a diet low in cholesterol and saturated fats and cholesterol!

When you buy walnuts in their shells, look for dry and heavy ones, that are undamaged. Beware of any mould. If you forgot where the nut cracker has been stored years ago, go for shelled walnuts. You even have the choice between halved and chopped ones, both pre-packed.

A 100g / 4oz serving of shelled walnuts contains 691 calories, 3.2g carbohydrate, 15.6g protein and 68.5g fat, but no cholesterol.

The walnut story

The Walnut belongs to the oldest tree foods we know. The Ancient Romans associated this "multi-purpose" nut with the goddess of marriage, Juno. This is why the walnuts were seen as a fertility symbol.

Did you know, that walnuts were therefore thrown at newlyweds, as a symbol of fertility? (I only hope that they threw shelled ones, or that they provided the happy couple with helmets in advance... or that they did not aim too low, when throwing; in connection with the fertility aspect!). Anyway; I'm glad this ritual no longer exists and I hope that it will not be reintroduced.

Until the end of the 18th century, common households in Europe used walnuts to prepare a very nutritious main meal. They did so by blanching, crushing and soaking almonds and walnuts and almonds. Poor people had to go out and get wild walnuts for their main dish, while the rich could afford the cultivated (larger and more expensive) walnuts.

In Britain, the first walnuts were eaten towards the end of the 16th century. The wealthy part of the population used to serve them with Stilton and port, as an enjoyable end of their dinner.

Walnuts that are presently grown in North America and Europe, belong to the Juglans tree, which originally grew in the Middle East.

In winter, and especially around Christmas, there is a large demand for walnuts. They are popular as a snack and can also be used in many other varieties, also cooked. They will add lots of texture and lovely flavour to all sorts of dishes, whether savoury or sweet, and moreover, they are excellent for pickling and for baking purposes and ideal to add to sauces (like pasta sauce) in combination with other "dominant" flavours, such as sundried tomatoes, black olives or mature cheese.

But that's not all yet: their unique appearance makes them very attractive for decorating biscuits and cakes, and with their particular flavour, they do remarkably well on cheeseboards. Bring this wonderful multi-purpose nut into your kitchen and start experimenting. Try them chopped in a winter salad with chicory or celery, chopped apple, mandarins or crumbled blue cheese, or in a savoury stuffing, crumble topping or muesli.

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