The brain-shaped nuts were reserved for royalty in ancient Persia, where they were a symbol of wealth and status. When Alexander the Great brought them to Greece, they remained beyond the reach of the average person. Even their scientific name reflects the regard in which the Romans held them – juglans regia translates to Jupiter’s royal acorn.
Thankfully, those restrictive times are long past and we can now all enjoy walnuts in myriad ways whenever we like.
Growing delights
Walnuts are among the world’s oldest food trees (genus Juglans). Archaeologists have found evidence of their use dating back thousands of years in Neolithic sites, particularly across Europe and Asia. They originated in more temperate climates in the northern hemisphere before spreading to other continents.
They are grown commercially in southern parts of Australia, as they need a certain number of “chill hours” in winter to fruit well. The stunning Southern Forests, where Omega Walnuts has built a reputation for excellence, certainly provide that.
The only large-scale walnut grower in Western Australia, the family-run business planted the first trees in Nannup 15 years ago. That property is now certified organic, while another 20,000 trees are being nurtured in an orchard in nearby Manjimup.
The timber town is also home to Omega Walnuts’ processing facility, designed to reduce the damage to the delicate walnut pellicle, the thin skin around the kernel, thus preserving the oil and flavour.
Full of goodness
Walnuts are nutritional dynamos. They deliver energy, protein, dietary fibre, essential minerals and vitamins and omega-3.
In fact, they are one of few plant sources of omega-3 fats, in the form of alpha-linolenic acid (ALA), which are shown to reduce inflammation leading to chronic disease. Just 30g – or about a quarter of a cup – of walnuts will meet 100 percent of your daily ALA needs.
They are also rich in polyphenols, powerful antioxidants that protect the body’s tissues from damage, as well as folate, copper and magnesium.
All these nutrients packed into a kernel add up to a whole lot of health benefits, including improving brain function, reducing the risk of heart conditions and even improving mood.
Taste sensations
Whether you get them fresh in season (April to May) or grab a packet of processed nuts at any time of the year, they are wonderful on their own or served on a cheese board with some fruit. But there are also many other ways to enjoy this wonderful nut.
- Breakfast boost – Chop and sprinkle some over porridge, muesli or add to yogurt and fruit. The contrasting crunch and the healthy fats will give you a lift in energy.
- Baking beauties – Add some chopped walnuts to banana bread, brownies, muffins and biscuits. Their buttery flavour and texture enriches baked goods.
- Fruity flavour – They also bake beautifully with fruit, such as this apricot and walnut flan, or honey-flavoured quince. Or as a topping for a lovely banana mess.
- Salad surprise – Toast them lightly to bring out the oil and toss through a simple spinach salad; add to quinoa or other grains; or sprinkle over roasted vegetables.
- Mince magic – Pulse walnuts in a food processor with some mushrooms onion, garlic and salt and pepper to make a plant-based ‘mince’ that goes well in tacors or pasta sauces.
- Nutty butter – Blend walnuts into a creamy butter, perfect to spread on toast or stir through porridge.
Then there is walnut oil. Pressed from walnuts – Omega Walnuts make a conventional and organic oil – it has a delicate, nutty aroma and is rich in antioxidants. Heating the oil can dull the flavour and even make it taste a little bitter, so it is best used in salad dressings or to finish dishes.
Mix it with vinegar or lemon juice for a refined vinaigrette. Drizzle over roasted vegies or steamed greens. Add a swirl to the top of soup for a luxurious nutty note. Use in pestos such as this basil and walnut pesto, or nut-based sauces for added depth. Walnut oil can go rancid if not stored properly, so keep it in a cool, dark place and use within a few weeks of opening.
Whip out the walnuts
These wonderful nuts are popular on cheese and fruit platters during the festive season. But walnuts shouldn’t be once a year treats – they deserve to be whipped out at any time and added to your regular diet.
Aside from the buttery taste and satisfying crunch, walnuts will give you a healthy boost. No wonder those blue bloods tried to keep them all for themselves.