The Fresh Food Club
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Walnut

In season all year

Food Description:

Shells from walnuts discovered on archeological digs date back to Neolithic times. The walnut is one of the most nutritionally rich nuts available and an extremely valuable source of Omega 3 fats. The main walnut produced today is the English walnut. They are native to Europe and Asia but are now grown extensively in California. The walnut is surrounded by a shell with two compartments each holding a dark golden nut with a very distinctive shell and "brain like" form.

Because of the high fat content walnuts and walnut oil can go rancid quite quickly.

Buy shelled and unshelled. Unshelled is the safest way to ensure the walnut is fresh. Otherwise buy shelled, whole walnuts from a supplier with a high turnover of produce.

To prevent walnuts becoming rancid, store them in the fridge or in a cool, dry cupboard away from direct sunlight for up to three months. Walnuts can also be stored in the freezer for up to 6 months.

General Information:

Category: Nut
To Buy: Buy shelled and unshelled. Unshelled is the safest way to ensure the walnut is fresh. Otherwise buy shelled, whole walnuts from a supplier with a high turnover of produce. When buying unshelled, look for undamaged shells with no tiny wormholes. Buy ones that feel heavy for thier size. If they rattle when shaked, the nuts may be dried out and withered. Buy small packets rather than in bulk - shelled nuts should look ( and smell ) fresh. Avoid any that look withered and dried out. Check any dates on the packaging. Best to buy the nuts whole that chopped.
To Store: To prevent walnuts becoming rancid, store them in the fridge or in a cool, dry cupboard away from direct sunlight for up to three months. Walnuts can also be stored in the freezer for up to 6 months.
Tips and Tricks: To chop walnuts for a cake or muffin recipe, process them in a food processor with a small amount of flour.

Nutrition (Per serve):

Energy (kJ): 870
Protein (g): 4.3
Saturated Fat, g : 1.3
Omega 3's (g): Polyunsaturated fatty acids essential in the diet as the body can't produce naturally. Lowers levels of harmful LDL cholesterol and blood pressure, therefore protects against heart disease. Involved in production of anti-inflammatory prostaglandins.
Phosphorus: Closely related to calcium, this mineral is an important component of bones and teeth and helps maintain the body's energy supply and pH levels.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. High
Carbohydrates, g: 0.9
Fat (g): 20.8
Monosaturated Fat , g: 3.6
Magnesium: Involved in energy production and proper functioning of muscles and nerves, magnesium also promotes the absorption of other minerals and promotes blood vessel dilation and lowers the risk of blood clots.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. High
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a

Cooking:

Cooking Tips: Dry roast walnuts in a frying pan on the oven hot plate. Delicious over salads, in desserts and with breakfast oats.

Benefits the Following Health Conditions:*

Aches & Pains
Alzheimers Disease
Heart Disease
Inflammation
 Acne
Atherosclerosis
High Blood Cholesterol
Premature Aging

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.



Disclaimer:
The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.