Add more of this popular protein source to salads and more
Best to buy
Walnuts are available year-round and harvested beginning in August.
Cut & clean
Walnuts are sold in the shell and shelled. Once shelled, walnuts can be chopped to the desired size and used raw or cooked.
Go nuts
Walnuts are a well-known addition to many desserts, but they also enhance savory dishes like grains, stuffing, salads, and stir-fries.
Fresh is best
Shelled and chopped walnuts can become rancid quickly and should be used within a week or be refrigerated for up to six months or frozen for up to one year. For long-term storage, it’s best to buy unshelled nuts.
Varieties
There are about 15 edible varieties of walnuts, foremost among them is the Persian or English variety. This flavorful and popular variety originated in the Middle East and does not grow in England. They were called “English” because it was the English merchants who transported the nuts to the colonies. Today, this variety is produced mostly in California. English walnuts have a thin shell that is easily cracked, and the curly nutmeat halves have a sweet flavor with a touch of the bitterness and astringency of the golden to dark-brown edible skin. Other varieties include the black or American walnut, Chinese walnut, Japanese walnut, and the butternut or white walnut. Black walnuts were a Native American staple, with a sweet flavor and a hard, sticky shell that protects dark-skinned white nutmeats.
Preparation, uses, and tips
Shelled walnuts can be used straight out of the package. Chopped walnuts are used extensively in baking, especially in foods, such as brownies and cookies, where they are added at the last stage of mixing. Walnuts are also a good addition to savory dishes, such as grains, stuffing, salads, and stir-fries.
Nutritional Highlights
Walnuts (black, dried), 1 Tbsp
Calories: 47.3
Protein: 1.9g
Carbohydrate: 0.94g
Total Fat: 4.4g
Fiber: 0.39g
Copyright 2007, Healthnotes, Inc., 1505 S.E. Gideon St., Suite 200, Portland, Oregon 97202, www.Healthnotes.com.
2006-09-07
