Nourishments—

Walnuts: The Good Indulgence

By Nancy K. Crevier

My guilty pleasure used to be walnuts, until I found out there was not a whole lot to feel guilty about. Yes, they are high in calories — about 750 to the cup, with over 600 of those calories from fat — but much of that fat is monosaturated “good” fat. The earthy, almost bitter flavor that melts on the tongue is a taste to be relished, it turns out, as walnuts contain many positive nutritional benefits.

A handful of walnuts a day, about one to one-and-a-half ounces, is a great source of antioxidants, which protect the body from cancer-causing free radicals, and contains high levels of omega-3 fatty acids. Those are the same fatty acids found in heart-healthy fish that lower triglyceride levels and may slow plaque growth in the arteries.

In 2004, the Food and Drug Administration announced that science-based information used to evaluate health claims qualified walnut producers to apply labeling that walnuts, “as part of a low saturated fat and low cholesterol diet … may reduce the risk of coronary heart disease.”

For the non-meat eater, walnuts are a high source of protein and dietary fiber, as well as of thiamine, vitamin B6, folate, magnesium and manganese, phosphorus and copper. The nuts should be used judiciously, however, because of the high calorie count.

Walnuts can be purchased in the shell or shelled. They are fairly perishable because of the high fat content. Store unshelled walnuts in a cool, dry place for up to six months. Shelled walnuts should be stored in an airtight container in the refrigerator for up to six months, or can be frozen for up to a year.

Enjoy shelled walnuts raw, or toast them in the oven at 350 degrees for about 8 to 10 minutes, tossing gently about halfway through the roasting time. Sprinkle them on salads, add them to a broccoli stir-fry over rice, or stir them into honey-sweetened yogurt.

A delicious vegetarian walnut and cheddar ball recipe can be found in the original Vegetarian Epicure Cookbook by Anna Thomas. Easy to make, I have found over the years that they are equally good baked in a far less fattier tomato sauce than the Béchamel sauce suggested.

Fresh spinach in olive oil and garlic over pasta is cranked up a notch with the addition of crushed red pepper and toasted walnuts and a sprinkling of feta cheese. Instead of ground lamb or beef, why not add finely chopped walnuts and raisins to the stuffed cabbage filling?

A simple appetizer is mushroom caps stuffed with minced celery, shallot, carrot, walnuts, goat cheese and herbs.

And while the real benefits of walnuts are probably outweighed by the sugar and butter in them, I don’t think that there is a cookie or brownie around that does not gain from the addition of a few chopped walnuts. Because, after all, it is the flavor that is the big draw for nut lovers.

Toss out the guilt — go nuts. It’s a good thing.

Red Pepper Walnut Dip

12 oz jar roasted red bell peppers,

          drained and patted dry

1 small jalapeño pepper, roasted*

¾ C walnut pieces

2 cloves garlic

2 Tbs extra virgin olive oil

3 Tbs fresh-minced parsley

½ tsp salt

1 Tbs lemon juice

Place all ingredients in a food processor with a steel blade and process until very smooth. Adjust seasonings to taste. Serve room temperature with wedges of whole wheat pita bread or vegetables.

 

*Spear a whole jalapeño on the end of a fork, stem end, and hold (using a pot holder) over a medium gas flame, turning, until skin blackens. Place in a small brown paper bag for a few minutes to steam. Rub blackened skin off and remove stem before using in recipe. Leave seeds in for a spicier dish, remove seeds for a milder kick to the recipe.