
Whole Walnut Generic Name: Walnut
The whole walnut is a versatile and nutritious nut, known for its distinctive wrinkled appearance and crunchy texture. Its flavor is subtly earthy and buttery, making it a delightful addition to both sweet and savory dishes. A high-quality source of healthy fats, antioxidants, and plant-based protein, whole walnuts are a popular snack and culinary ingredient. Whether you're seeking a brain-boosting snack or a way to add depth and richness to your recipes, whole walnuts offer a delicious and wholesome option. Whole walnuts are often used in baking, salads, and as a crunchy topping for various dishes, providing a satisfying nutty flavor and nutritional benefits.
Common Uses
- Walnuts are used to make walnut butter, a creamy and delicious spread that can be used on toast, crackers, or as a dip for fruits and vegetables. Walnut butter is a healthy alternative to other nut butters and provides a good source of protein and healthy fats.
- Walnuts are commonly used as a crunchy topping for salads, adding texture and a nutty flavor to green salads, fruit salads, and grain salads. Walnuts can be toasted to enhance their flavor and crunch.
- Whole walnuts are a popular addition to baked goods like cookies, brownies, cakes, and muffins, providing a delightful nutty flavor and texture. Walnuts can be chopped or ground before adding to the batter.
- Walnuts can be candied or roasted with spices to create a delicious and satisfying snack. Candied walnuts are often used as a topping for desserts or as a festive treat during the holidays.
- Crushed walnuts can be used as a coating for fish or chicken, providing a crispy and flavorful crust. Walnut-crusted dishes are a healthy and delicious alternative to breaded dishes.
- Walnuts add richness to pasta dishes and sauces. Walnut pesto is a flavorful alternative to traditional basil pesto, and chopped walnuts can be added to cream sauces or tomato-based sauces for added texture and flavor.
Nutrition (per serving)
Nutrition (per serving)
Calories
654.0kcal (32.7%)
Protein
15.2g (30.46%)
Carbs
13.7g (4.99%)
Sugars
2.6g (5.22%)
Healthy Fat
65.2g
Unhealthy Fat
6.1g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
654.0kcal (32.7%)
Protein
15.2g (30.46%)
Carbs
13.7g (4.99%)
Sugars
2.6g (5.22%)
Healthy Fat
65.2g
Unhealthy Fat
6.1g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Supports heart health due to omega-3 fatty acids and antioxidants.
- May improve brain function and memory, thanks to its neuroprotective compounds.
- Helps manage weight by promoting satiety and providing healthy fats.
- Rich in antioxidants that combat inflammation and protect against chronic diseases.
- Contributes to gut health due to its fiber content, promoting a balanced microbiome.
- May reduce the risk of certain cancers due to its polyphenol content.
Storage Tips
Whole walnuts are best stored in a cool, dry, and dark place to prevent them from becoming rancid. If you plan to use them within a month, storing them at room temperature in an airtight container is suitable. For longer storage (up to a year), keep them in the refrigerator. For extended storage beyond a year, freezing walnuts is an excellent option. Ensure they are in an airtight freezer-safe bag or container to prevent freezer burn.
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