Celebrating the Nutritional Benefits of Walnuts
When it comes to the nutritional benefits of walnuts, there’s a lot to love. A substantial body of research backs the benefits of California Walnuts for the heart, brain, and gut, and in supporting these systems as we age.
Known for their nutrients
California walnuts are one of the most well-researched nuts, and for good reason. A snackable one-ounce handful (or 1/4 cup) of walnuts boasts 4 grams of protein and 2 grams of fiber. Walnuts are also an excellent source of antioxidant vitamin E. And, they are a good source of magnesium and an easy way to include good fats in your daily routine.
California walnuts are a convenient source of two key health-promoting fats. They provide oleic acid — the same kind of good, monounsaturated fat found in olive oil that anchors the iconic Mediterranean eating pattern and is widely recognized as key to its health benefits. California Walnuts are also well known as a rich source of the essential plant-based omega-3 fat, alpha-linolenic acid (ALA). In fact, walnuts are the only nut that contains significant amounts of omega-3s.
Why are walnuts healthy?
So, are walnuts healthy? Several anti-inflammatory and antioxidant nutrients in California Walnuts — such as vitamin E, polyphenols, and omega-3 ALA — contribute to the nutritional benefits of walnuts. These nutrients fight inflammation and protect against oxidative damage we encounter every day. Such damage is caused from sun exposure, environmental pollutants, chronic stress, poor eating habits, excessive alcohol consumption, and other causes. In doing so, they protect the heart, improve brain function, and help slow cognitive decline as we age.
In fact, studies show that eating walnuts might help reduce the risk of developing and/or slow the progression of Alzheimer’s disease. Studies also show that eating walnuts helps nourish beneficial gut bacteria and a healthy gut microbiome, which contributes to digestive health, immunity, and even mental health.
What’s the best way to enjoy California Walnuts?
There are countless ways to enjoy them, but to optimize the flavor and nutritional benefits of walnuts, they should be stored in a cool, dark place, ideally in a sealed container in the refrigerator or freezer to keep them fresh and prevent oxidation. Cold storage for walnuts is super important for protecting the omega-3 ALAs, which can break down and lose their beneficial properties when exposed to warmer temperatures.
California Walnuts: Crunchy and Classic
If you have walnuts in your kitchen, odds are they came from California. More than 99% of the walnuts grown in the U.S. are produced in California’s Central Valley, and globally, California supplies over half of the world’s walnut trade.
California walnuts bring serious crunch, flavor, and nutrition to both sweet and savory dishes. Curious how they’re grown? Click here so we can break it down.
Pro tip: Maximize California walnuts’ fresh taste and quality by storing them in your refrigerator or freezer.
California Walnuts are a favorite among chefs for their versatility in both flavor and texture. They feature a complex flavor profile that becomes more fragrant when heated, and shifts depending on cooking method. An unheated walnut may have an herbaceous and slightly bitter flavor profile, while roasting will sweeten and add complexity with toasted and caramelized notes. Toast them for a crunchy salad addition, blend them into a creamy nut butter, or toss them into a warm pasta dish to add texture. PRO TIP: California walnuts love to be paired with California lemons. No matter how you eat them and enjoy them, California Walnuts are a delicious food with a variety of nutritional benefits that promote better health!
A Few Delicious Recipes with California Walnuts To Try
While walnuts are great for snacking, they are wonderful for cooking, too! Check out the recipes below for new ways to put California walnuts to work in your kitchen.
Veggie-Packed California Taco Blend
If you have ever wished a pound of taco meat could go a little further on a Tuesday night, this California taco blend is the answer you didn’t know you were looking for. It takes one pound of ground beef and stretches it into eleven generous servings.
Our Favorite California Walnut Recipes
Walnuts are an incredibly versatile food. Their mild flavor and impressive nutritional profile make them a welcome addition to almost any recipe.
Honey Walnut Cauliflower
Sometimes, a dish comes along that smacks tradition upside the head and makes you question everything you thought you knew about food. Why didn’t I try this sooner? That’s our Honey Walnut Cauliflower recipe for you—a rebellious vegetarian riff on Honey Walnut Shrimp, a dish with Cantonese roots and an all-American swagger.
Original Creamy Old School Grape Salad
Some recipes disappear for no good reason. This grape salad recipe is one of them. It was a staple at potlucks, church suppers, and family gatherings across the Upper Midwest through the 1950s and ’60s, written on index cards, passed around at baby showers, and tucked into church cookbooks from Green Bay to Duluth.
Need a new soundtrack for your kitchen? Check out this CA GROWN Spotify playlist:
This article is by Jenny Heap, MS, RDN
Jenny is a registered dietitian, writer, speaker, and passionate advocate for keeping nutrition simple. She translates the science of nutrition as well as stories from the farm into practical inspiration for everyday kitchens. Her fascination with fresh produce was sparked many years ago when she attended an apple tasting event at Thomas Jefferson’s historic Monticello. Now a self-proclaimed “varietal connoisseur,” she is a champion of all things fresh and flavorful. One of the highlights of Jenny’s career was her work with the Almond Board of California in health and nutrition communications, where she developed a deep appreciation for the California farm families responsible for much of the abundance we see every day in supermarkets across the US.