Walnuts

Also known asJuglans regia · 核桃

Name: Walnut (Juglans regia), also called the English, Persian or common walnut. The black walnut, a North American relative with a stronger flavour, is described on its own page.

Description

The common walnut is believed to have originated in Persia and central Asia, and has been cultivated for thousands of years, spreading to Greece, Rome and across Europe. The Romans called it the “Persian nut.” Today China is the largest producer, followed by the United States, mainly California, Iran and Turkey.

The walnut's wrinkled, brain-shaped kernel is encased in a hard shell and a green husk. Walnuts are widely used in baking, salads, sauces and pastries, from Georgian satsivi and Italian walnut sauce to banoffee, brownies and carrot cake. The skin has a slightly bitter, tannic edge.

Main nutrition value

Walnuts are the nut richest in the plant omega-3 fat alpha-linolenic acid, and also provide polyphenol antioxidants, protein, fibre, copper, manganese and magnesium.

How best to be consumed

Walnuts are best fresh, and eaten raw or lightly toasted.

1. Eat a small handful as a snack, with the skin on for the antioxidants.
2. Chop into salads, porridge, yoghurt and baking.
3. Toast lightly to reduce bitterness and bring out the flavour.
4. Blend into sauces, pestos and dips.
5. Store in the fridge or freezer, since walnuts go rancid faster than most nuts because of their delicate oils.

Overconsumption could cause…

Walnuts are healthy in sensible portions, but go off quickly.

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. Rancid, bitter walnuts from poor storage, so discard any that smell or taste off.
4. Choking in young children, for whom whole nuts are not suitable.

GroupsTree NutsWalnut family (Juglandaceae)High saturated fatLow sodiumRich in magnesium

Made intoWalnut ButterWalnut Oil

Related foodsPecansBlack WalnutsHickory NutsMacadamia NutsPine NutsBrazil Nuts

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