The Heart-Healthy Power of California Walnuts
From sweet pick-me-ups to comforting crowd-pleasers, California Walnuts are the star of a collection of feel-good, heart healthy recipes for National Heart Month.
Naturally creamy with a satisfying crunch and backed by the UK’s only cholesterol charity, HEART UK, they add flavour, texture and a heart-smart boost to everyday cooking.
Naturally rich in plant-based omega-3 ALA, walnuts are backed by over 30 years of scientific research linking them to a 10% lower risk of cardiovascular disease[1] and a 20% reduced risk of heart disease[2].
Why walnuts for heart health?
- The only tree nut with significant plant-based omega-3 ALA (2.7g per 30g handful) linked to heart health and healthy cholesterol levels[3]
- EFSA-approved claim – walnuts contribute to the improvement of the elasticity of blood vessels which is a key factor in cardiovascular health[4].
“When it comes to heart health, consistency matters more than perfection,” says Dr Rachel Blaine, Scientific Advisor at California Walnut Commission. “Choosing ingredients that actively support your heart, like walnuts, is a simple way to nourish cardiovascular health without overthinking meals. Walnuts are a unique source of plant-based omega-3 ALA, and these recipes show how seamlessly heart-smart choices can fit into everyday eating while still being delicious.”
These versatile dishes are perfect for busy weekdays and relaxed weekends, showing just how easy it is to add flavour, texture and health at the heart of your meals. Which one will you try first?
Apple & California Walnut Crumble Cake
Ingredients
- 150 g self raising flour
- 2 tsp baking powder
- 50 g light brown soft sugar
- 1 tsp cinnamon
- 2 medium eggs
- 50 ml rapeseed oil
- 1 tsp vanilla extract
- 50 g California Walnuts chopped
- 2 red eating apples grated
- 100 g fat free natural yogurt
Instructions
- Preheat the oven to 180oC, gas mark 4. Grease and base line a 20cm roundcake tin.
- Sift together the flour, baking powder, sugar and cinnamon. Beat the eggs, oil, vanilla and yogurt together in a large bowl then fold in the flour mixture until just combined.
- Stir the Walnuts and grated apple into the cake mixture and spoon into the prepared tin. Bake for 30-35 minutes until golden and a skewer comes out clean. Allow to cool before removing from the tin.
Nutrition
Notes
Prawn, Barley & California Walnut Jambalaya
Ingredients
- 100 g pearl barley
- 50 g wholegrain rice
- 1 tbsp rapeseed oil
- 1 onion chopped
- 1 red pepper diced
- 250 g sweet potatoes cut into 1 cm dice
- 1 tbsp Cajun seasoning
- 400 g can chopped tomatoes
- 75 g California Walnuts roughly chopped
- 165 g pack raw king prawns
- ½ x 25g parsley chopped
Instructions
- Cook the barley in a large saucepan of boiling water for 15 minutes, then add the rice and cook for a further 25 minutes until tender, drain and rinse.
- Meanwhile, heat the oil in a large frying pan and fry the onion, pepper and sweet potatoes for 5 minutes, stir in the Cajun seasoning and cook for a minute. Add the chopped tomatoes with ½ can water and the Walnuts, cook for 5 minutes.
- Stir in the barley mix and prawns and cook for a further 5 minutes until the prawns are pink and cooked through, then sprinkle in the parsley to serve.
Nutrition
Notes
Matcha & California Walnut Frozen Yoghurt
Ingredients
- 1 kg 0% Fat Greek style yogurt
- 1 1/2 tsp Vanilla extract
- 3 tbsp Clear honey
- 2 tbsp Matcha powder
- 100g California Walnuts finely chopped
Instructions
- In a large bowl, mix together the yogurt, vanilla, honey and matcha powder.
- In a large bowl, mix together the yogurt, vanilla, honey and matcha powder.
- Toast the 100g chopped Walnuts for 1-2 minutes, cool slightly and stir into the yoghurt. Transfer to a 1 litre freezeproof container and freeze for 2 hours, stir with a fork and continue to freeze for 1-2 hours, stir and mash again and freeze until just frozen but able to scoop.
- Scoop the frozen yoghurt into bowls and sprinkle with extra Walnuts to serve.
Nutrition
Notes
Miso California Walnut & Chicken Stir Fry
Ingredients
- 2 tsp white miso paste
- 2 tbsp light soy sauce
- 500 g chicken breast fillet sliced
- 1 tbsp toasted sesame oil
- 75 g California Walnuts
- 1 red onion sliced
- 1 green pepper sliced
- 2 large ripe plums stoned and cut into wedges
- Coriander leaves to garnish
Instructions
- Mix the miso with 1 tbsp soy sauce and stir in the chicken.
- Heat the oil in a wok or frying pan and fry the chicken for 3 minutes then add the walnuts and onion and fry for a further 3 minutes. Stir in the pepper and plums and cook for 2-3 minutes until softened, add in the remaining soy sauce off the heat.
- Garnish with chopped coriander.
Cooks tip
- Great served with rice or noodles. Try using hoisin sauce instead of the soy. This works well with pork fillet too.
Nutrition
Notes
Apple, California Walnut & Sultana Soda Bread
Ingredients
- 250 g plain flour
- 200 g wholemeal plain flour
- 1 tsp bicarbonate of soda
- 1½ tsp ground cinnamon
- 50 g California Walnuts chopped
- 1 red apple grated
- 75 g sultanas
- 350 ml buttermilk
- 2 tbsp maple syrup
Instructions
- Preheat the oven to 200oC, gas mark 6.
- Place the flours, bicarbonate of soda and cinnamon in a large bowl and mix to combine. Reserve a small handful of the Walnuts and add the rest to the flour with the apple and sultanas.
- Stir in the buttermilk to form a rough dough and knead lightly to form a round. Place on a lightly floured baking tray and make a deep cross with a sharp knife. Scatter with the reserved Walnuts.
- Bake for 30-35 minutes until golden. Drizzle with the maple syrup to serve.
Cooks tip
- Great to serve with cheese, soups or simply toasted with butter. Try grated pear instead of apple.
Nutrition
[1] [1] Sala-Vila A, Fleming J, Kris-Etherton P, Ros E. Impact of Alpha-linolenic Acid, the Vegetable Omega-3 Fatty Acid, on Cardiovascular Disease and Cognition. Adv Nutr. 2022 Feb 16:nmac016. doi: 10.1093/advances/nmac016. Epub ahead of print. PMID: 35170723.
[1] Sala-Vila A, Fleming J, Kris-Etherton P, Ros E. Impact of Alpha-linolenic Acid, the Vegetable Omega-3 Fatty Acid, on Cardiovascular Disease and Cognition. Adv Nutr. 2022 Feb 16:nmac016. doi: 10.1093/advances/nmac016. Epub ahead of print.
[2] [2] Sala-Vila A, Fleming J, Kris-Etherton P, Ros E. Impact of Alpha-linolenic Acid, the Vegetable Omega-3 Fatty Acid, on Cardiovascular Disease and Cognition. Adv Nutr. 2022 Feb 16:nmac016. doi: 10.1093/advances/nmac016. Epub ahead of print. PMID: 35170723.
[2] Sala-Vila A, Fleming J, Kris-Etherton P, Ros E. Impact of Alpha-linolenic Acid, the Vegetable Omega-3 Fatty Acid, on Cardiovascular Disease and Cognition. Adv Nutr. 2022 Feb 16:nmac016. doi: 10.1093/advances/nmac016. Epub ahead of print.
[3] https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100553/nutrients
[4] https://www.efsa.europa.eu/en/efsajournal/pub/2074
