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Walnuts make a hearty snack on their own or add a welcome crunch to a wide variety of dishes.
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The walnut is a hearty snack on its own and adds a wholesome bit
of crunch to a wide variety of dishes. Encased in a grooved,
light-brown shell, the walnut kernel is formed by two off-white, uneven
lobes and has a mildly sweet and sometimes bitter taste.
A Little Bite of History
In various corners of the globe, the walnut tree and its nuts have
earned a historic place of reverence for their symbolic and practical
value. The long lifespan and regal appearance of the tree have
historically given it a god-like stature, and it has been utilized for
a wide range of purposes including medicinal needs, food, dyes, and
shelter-building material.
Varieties
Persian/English/Common Walnut is the most common variety.
Their thin shell is easy to crack, and their meat has a relatively
sweet taste with just a mildly bitter twinge.
While they originated in the Middle East, Asia and the Balkan area,
English merchants brought the nuts to the U.S.,
and they are now grown primarily by Californian farmers.
Black/American Walnut
is native to North America and was a staple of the American Indians and
early European colonists. Their shells are much tougher to crack than
those of
the Persian Walnuts and the nut is smaller, so they are farmed less
frequently.
Butternut/White Walnut is native to eastern North America and
has an oval-shaped nut. It is almost always sold shelled because the
shells are difficult to crack.
Japanese Walnut is similar to the Butternut/White walnut, but has a round nut rather than oval.
Buying Tips
If shopping for walnuts still in the shell, look for nuts that are
heavy for their size and that don’t rattle when shaken (which may
indicate a dry or shriveled nut). Also, seek nuts that sport shells
without cracks, holes or stains, which can indicate rotting in the
walnut.
Shelled walnuts are sold both packaged and in bulk.
When buying shelled nuts, find the healthy-looking ones: plump and
firm. Avoid any that appear shriveled or soft, and smell them if you
can so that you can steer clear of any rancid nuts.
Don’t buy
walnuts in bulk unless the store seems to have a high turnover
rate—which indicates freshness of their products—and stores the nuts in
covered containers.
Storage Tips
Most of the nutritional value of walnuts is in their polyunsaturated fats, which also make walnuts quite perishable.
When
walnuts remain in their shells, they can last a few months
unrefrigerated in a cool, dark place, up to six months refrigerated or
a year frozen. Unshelled nuts are the best choice for long-term storage.
Shelled walnuts should be stored in an airtight container and can last up to four months in the refrigerator or longer frozen.
Usage Tips
• Shelled and/or chopped, walnuts can be added to dishes (or just snacked on) straight out of the package.
• Toast walnuts lightly in a microwave, skillet or oven to give them a bit of extra crunch and enhance their hearty taste.
Microwave: Spread
walnuts out evenly across a glass dish or pie pan and microwave on high
for approximately six minutes, stirring a few times.
Skillet: Toast walnuts over medium-high heat for 1-2 minutes.
Oven: Spread
walnuts across a baking sheet and bake for approximately 6 minutes at
350ºF, until they begin to brown. Stir and check on them
frequently to encourage even toasting and avoid burning.
•
Roasting: In order to preserve the oils in the nuts, roast for
approximately 20 minutes at low temperatures (160-170ºF)
• Shelling a walnut can be a messy job. For best results, use a nutcracker or pliers and a knife.
Nutrition Notes
While walnuts (and most nuts) are fattening, theirs is the “good fat”—
polyunsaturated fats which offer the essential fatty acids such as omega-3s.
Try one of our favorite walnut recipes:
Spiced California Walnuts
Maple-Walnut Apple Crisp
Fennel and Walnut Salad
Suggested Pairings
baked goods, cheeses, cinnamon, fruits, granola, honey, maple syrup, poultry stuffing, salads, sautéed veggies, yogurt
