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Welcome to Fascinating Facts and Tantalizing Trivia

A Hartson Dowd Column

Jan 18, 2007

10 ways to use walnuts


Walnuts are a delicious way to add extra nutrition, flavor and crunch to a meal. While walnuts are harvested in December, they are available year round a great source of those all-important omega-3 fatty acids.

It is no surprise that the regal and delicious walnut comes from an ornamental tree that is highly prized for its beauty. The walnut kernel consists of two bumpy lobes that look like abstract butterflies. The lobes are off white in color and covered by a thin, light brown skin. They are partially attached to each other. The kernels are enclosed in round or oblong shells that are brown in color and very hard.

Walnuts add taste, texture and a nutritional boost to everything sweet, savory and in-between.

Raw, they're great snack. Toasted, they add a distinctive nutty flavor to salads, pilafs and ice cream sundaes. Chopped, they're a delicious coating for meats and fish or a topping for apple crisp.

And what would brownies and chocolate chip cookies be without walnuts? Just dough and chocolate, but no crunch.

Walnuts are available year-round but fall is harvest time for walnut growers here in Canada.

In the meantime, here are 10 delicious ways to enjoy this popular nut:

Maple Glazed Walnuts

In a heavy skillet, stir together a half-cup maple syrup, 1 teaspoon cinnamon, 1 tablespoon butter and 1 quarter teaspoon salt. Cook over medium heat until mixture becomes brown and starts to thicken. Add 1 1/2 teaspoons vanilla and 2 cups walnut pieces and stir until all nuts are coated with the glaze. Cool on wax paper.

Quick, easy coating

Mix equal parts prepared seasoned bread crumbs and finely chopped, toasted walnuts; add the herb or spice of your choice such as basil, thyme, cayenne pepper or cumin. Dip meat, fish or poultry pieces into crumb mixture, pressing it down with your fingers. Bake, broil or grill.

In a roll

Stuff boned chicken breasts, pounded flat, with thin slices of ham and cheese and a sprinkling of chopped walnuts; roll them up and bake.

Pesto

In a blender or food processor, combine 1 1/2 cups fresh basil, 1/2 cup parsley, 1/2 cup walnuts, 2 large garlic cloves and 3/4 cup olive oil. (Be sure the herbs are packed down in the measuring cup.) Process until smooth. Stir in 1/2 cup grated Parmesan cheese.

Refrigerate, covered, for up to a week.

This makes a great sauce for pasta. Top with additional, toasted, walnuts and grated Parmesan.

Flavorful filling

Mix chopped walnuts and chopped green or black olives with softened cream cheese for a flavorful sandwich or cracker spread.

Rice with crunch

Cook 3/4 cup brown or white long-grained rice according to package directions. Fluff rice with fork. Add 1/4 cup toasted chopped walnuts, 1/4 cup fresh dill (chopped), 1/4 cup golden raisins, 1 tablespoon white-wine vinegar and 1/2 tablespoon olive oil. Toss and add salt and pepper to taste. (Adapted from Gourmet magazine.)

Buttered up

Blend finely chopped walnuts into softened butter along with a splash of brandy and some fresh or dried herbs. Wrap and store in the freezer. Use to top hot vegetables and meats.

Green and blue salad

Place a handful of mixed baby greens on salad plates. Top with slices of cantaloupe or honeydew melon. Sprinkle each with crumbled blue cheese and toasted chopped walnuts, then drizzle on a little vinaigrette, just enough to barely coat leaves. To make vinaigrette, combine 2/3 cup extra-virgin olive oil with 3 tablespoons red-wine vinegar and garlic salt to taste.

Nutty winter squash

Cut two medium butternut squash in half lengthwise. Scoop out seeds and stringy membranes; discard. Place cut side down on rimmed baking sheet and add 1/4 inch warm water. Bake at 375 degrees until flesh is fork-tender, about one hour. Cool slightly then scoop flesh from skin with large spoon and place in bowl. Mash with 2 tablespoons butter, 1/4 cup plain yogurt, plus salt and pepper to taste. Top with 3/4 cup toasted walnuts.

Elegant side dish

Saut? sliced mushrooms in butter with a little grated orange peel and chopped walnuts.

Walnuts' concentration of omega-3s (a quarter-cup provides 90.8% of the daily value for these essential fats) has many potential health benefits ranging from cardiovascular protection, to the promotion of better cognitive function, to anti-inflammatory benefits helpful in asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis. In addition, walnuts contain an antioxidant compound called ellagic acid that supports the immune system and appears to have several anticancer properties.

Hartson S. Dowd

hsdowd@telus.net