Black Walnuts

Name: Black walnut (Juglans nigra) — a North American relative of the common English walnut, with a much harder shell and a stronger, richer, earthier flavour.

Description

The black walnut is native to the eastern United States, where it grows in rich, moist woodland, and its kernels were an important food for Native Americans and early settlers. The tree is also prized for its dark, valuable timber. The nut itself is encased in a thick green husk that stains skin and clothing dark brown and must be removed first, and the shell is extremely hard, often needing a hammer or a special cracker.

Because of the effort needed to process them, black walnuts are a specialty food, used mostly in baking, ice cream, cakes and candy, especially in the American Midwest, where their strong flavour is a regional favourite. The flavour is bolder and more pungent than English walnuts.

Main nutrition value

Black walnuts provide healthy unsaturated fat, protein, manganese, magnesium and phosphorus, and are particularly high in protein for a nut.

How best to be consumed

Black walnuts have a strong flavour, so a small amount goes a long way.

1. Chop and add to cakes, cookies, brownies, ice cream and quick breads.
2. Sprinkle over salads, oatmeal and roasted vegetables.
3. Toast lightly to mellow the flavour.
4. Wear gloves when handling the green husks, since they stain heavily.
5. Store shelled kernels in the fridge or freezer, since the oils go rancid.

Overconsumption could cause…

Black walnuts are healthy in sensible portions.

1. Weight gain from eating large handfuls, since nuts are very energy-dense.
2. Tree nut allergy, which can be severe, so anyone allergic to nuts must avoid them and check labels for cross-contact.
3. A stronger, more bitter taste that some people find too intense in large amounts.
4. Choking in young children, for whom whole nuts are not suitable.

GroupsTree NutsWalnut family (Juglandaceae)High fibreLow sodiumRich in magnesiumRich in seleniumRich in zinc

Related foodsWalnutsPecansHickory NutsAlmondsPistachiosHazelnuts

Wikipedia — Juglans nigra, used for origin, naming and history: https://en.wikipedia.org/wiki/Juglans_nigra