How to get nutrient-rich California Walnuts into your diet
Grown, harvested and prepared on family farms across the Golden State, these nuts can be your secret weapon in the kitchen this autumn
In sunny California, October means walnut harvesting season. And it’s the state’s fertile soils and warm climate that help the walnuts develop their signature mild, creamy taste, which works beautifully in both savoury and sweet dishes.
So, this autumn, why not celebrate this versatile and nutrient-rich ingredient by adding it to a variety of tempting seasonal recipes? Not only can walnuts add a satisfying texture and subtle flavour to dishes, but they may also offer some surprising
health benefits.
From pastas to pie
Need some inspiration to get started? Try adding a lovely crunch to some hassle back roasted squash with a zesty California Walnut and herb crumb- the perfect side for a Sunday roast. Or, if you’re having a dinner party with friends, start with blue cheese and California Walnut bread swirls, with tangy stilton, tomato chutney and chopped California Walnuts folded in.
If you’re crazing a meal that will hit the spot on a chilly weeknight, make a warming bowl of pasta with a creamy kale and California Walnut sauce. While moreish, sticky toffee and California Walnut cake will always go down well for dessert, no matter the occasion.
But if you want to try a little American-inspired cooking, you could host a Thanksgiving meal this November and serve a plant-based version of a stateside classic, hearty chilli California Walnut nachos, featuring mushroom and California Walnut mince with beans and an array of fragrant spices. Scroll to the end of this article, and you’ll find the perfect pumpkin & California Walnut pie recipe, too! Discover more recipes here
Why eat more walnuts?
Walnuts are delicious and packed with nutrients. They’re the only tree nut to contain significant amounts of the plant-based essential omega-3 ALA, around 2.7g per 30g serving of walnuts. ALA contributes to the maintenance of normal blood cholesterol levels.
They also provide a source of iron and zinc, which both contribute to normal cognitive function, as well as thiamine, vitamin B6 and magnesium, which contribute to normal psychological function. In addition, the folate, vitamin B6, copper, iron and zinc present in walnuts all help contributeΒ to the normal function of the immune system, as part of a healthy, balanced diet and lifestyle.
And if you’re keen on tracking your macros, you’re in luck, as one healthy handful (30g) of walnuts contains 4.4g of protein. Protein can contribute to a growth in muscle mass, as well as the maintenance of both muscle mass and normal bones.
How are California Walnuts harvested?
Amazingly, more than 99% of US walnuts are grown in California, produced by family farms across 3,700 orchards. With several generations of expertise behind them, the farmers ensure each crop is nurtured to the highest standards.
Come harvest time, mechanical shakers gently release the walnuts from the trees, before sweepers gather them from the orchard floor. They’re then hulled, washed and carefully dried to lock in freshness, before being sorted by size, colour and quality. Only the finest are packed and shipped, while others are used in oils or feed to help minimise waste.
Thanks to this carefully honed process, California Walnuts are known for their consistent quality. To be sure you’re buying genuine California Walnuts, check for “Produce of California/ USA”. Maximise California Walnuts fresh taste and quality by keeping them in your fridge or freezer.
Pumpkin & Walnut Pie
Ingredients
- For the pastry:
- 25 g California Walnuts
- 250 g plain flour
- 125 g cold butter diced
- 1 medium egg yolk
- For the filling:
- 425 g can pumpkin puree
- 3 large eggs
- 397 g can condensed milk
- 1 tsp ground cinnamon
- ΒΌ tsp ground nutmeg
- 100 g California Walnuts chopped plus 25g
- 1 tbsp maple syrup
Instructions
- To make the pastry, place the Walnuts in a food processor and blitz until finely chopped. Add the flour and butter and blitz until it resembles breadcrumbs. Add the egg yolk and up to 3 tbsp water and mix until it forms and soft dough. Wrap in clingfilm and chill for 30 minutes.
- Preheat the oven to 200oC, gas mark 6.
- Roll out the pastry on a lightly floured surface and use to line a 23cm fluted flan tin, prick the base with a fork and chill for 15 minutes.
- Line the pastry case with scrunched up baking parchment and add baking beans and bake blind for 15 minutes, remove the beans and parchment and bake for a further 5 minutes. Allow to cool slightly.
- Place the pumpkin in a food processor with the eggs, condensed milk and spices and blitz until smooth. Stir in the Walnuts and pour into the pastry case. Bake for 40-45 minutes until set and golden on top. Allow to cool before removing from the tin.
- While the pie cools, mix the remaining 25g Walnuts, roughly chopped with the maple syrup and place on a small roasting tin, bake for 5 minutes until caramelised. Sprinkle over the pie to serve.
Nutrition
Notes
Prawn, Barley & 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
- Β½ 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 Β½ 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
Date & California Walnut Bark
Ingredients
- 175 g California Walnuts chopped
- 100 g Chocolate chopped
- 150 g Pitted dates
Instructions
- Preheat the oven to 200oC, gas mark 6.
- Place the 150g Walnuts on a baking tray and bake for 5-8 minutes until golden.Β Place straight in a high-speed blender and mix until it forms a smooth Walnut butter, adding 1 tsp water if it looks too dry.
- Place the chocolate in a bowl over and pan of simmering water over a low heat and allow to melt, cool slightly.
- Split open the dates and lay out on a sheet of parchment paper to form a rectangle, 5dates down and 4 dates across (approx. 14x16cm). Top with another sheet of parchment and bash with a rolling pin until flattened. Remove the top sheet of parchment.
- Spread with the Walnut butter and then pour over the chocolate and spread until evenly coating the rectangle. Sprinkle with the chopped Walnuts and chill until set.
- Break into pieces to serve.
Nutrition
Notes
