Walnuts Recipe & Nutrition | Precision Nutrition's Encyclopedia of Food

Walnuts

Walnuts

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At a Glance

Walnuts are a tree nut with a thick, heart-shaped shell and a tasty edible nut inside. Walnuts offer protein, fiber, and a heaping portion of healthy fats, which provide omega 3 fatty acids. Walnuts are also rich in folate and a good source of minerals including calcium, magnesium, and potassium. Walnuts can be found whole, or pre-shelled. Either way, keep them in the fridge for freshness. Enjoy them in your baked goods, as a topping for oatmeal or yogurt, or simply as a snack.

Overview

Walnuts are a type of nut. While there are numerous species of walnut trees producing different types of walnuts, the two main walnut varieties are English and black walnuts.

Identification

Walnuts are contained within a heart-shaped shell.  The shell is fairly thick, and once cracked reveals the odd shaped walnut.

Nutrition Info

1oz of walnuts (equal to about 14 halves) has 185 calories, 4.3g of protein, 3.9g of carbohydrates, 1.9g of fiber, 0.7g of sugar, and 18.5g of fat.

Walnuts are rich in folate and are a good source of minerals including calcium, copper, magnesium, phosphorus, and potassium.

Walnuts are also quite high in omega 3 fatty acids.

Selection

If purchasing whole walnuts that have not yet been shelled, choose those that feel heavy for their size. Their shells should not be cracked, pierced, or stained.

If purchasing walnuts that are pre-shelled make sure to check the expiry date on the packaging to ensure freshness. If you are buying them in bulk, make sure the bins containing the walnuts are covered and that the store has a good product turnover to ensure freshness. Avoid walnuts that look rubbery or shriveled.

Storage

Both unshelled and shelled walnuts should be stored in the fridge, in an airtight container. You can keep them for up to six months. You can also freeze them.

Preparation

To shell a walnut, you will need a nutcracker. Simply place the walnut in the nutcracker and crack the nut in half. Using your fingers, you can then pick out the walnut halves and eat them.

When eating walnuts, eat the skin as well! The skin contains phenolic acids, tannins, and flavonoids, all of which are great for health.

Once you’ve shelled your walnuts, you are ready to use them in recipes.

Recipe: Walnut Pear Pie

Walnuts

This walnut pear pie is absolutely delicious. The sweet succulent flavor will leave you wanting more. Enjoy as dessert or as a sweet snack.

Ingredients

   
Crust:
walnuts
1 cup
egg
1
oat flour
1 cups
maple syrup
1/2 cup
cinnamon
1/2 tsp
   
   
   
Filling:
Bosc pears, cored and diced into 2-3" pieces (including skin)
7
walnuts
1 cup
maple syrup
1/2 cup
cinnamon
2 tsp
cornstarch
5 tbsp
coconut sugar
1/2 cup
walnut halves (optional)
garnish with 1/2 cup

Directions

Prep Time: 20 minutes   Cook Time: 35 minutes   Yield: 10 slices

For the Crust

Preheat the oven to 350°F. Grease a 9” pie dish with coconut oil.

Put walnuts, egg, oat flour, maple syrup, and cinnamon in a food processor or high-power blender and blend until smooth. The product should resemble cookie dough (softer than your average pie dough).

Transfer the dough to the pie dish and use your fingers or the back of the spoon to spread it evenly along the bottom and up the sides of the dish.

Bake in the preheated oven for 15-20 minutes, until lightly browned. Set aside.

For the Filling

Put the pear pieces in a large microwave-safe bowl and microwave on high for 10-12 minutes or until pears are soft when poked with a fork.

Meanwhile, put the walnuts, maple syrup, and cinnamon in a food processor or high-power blender and blend until smooth. Set the walnut mixture aside.

Put the cornstarch in a mug and slowly drizzle cold water on top until the cornstarch is just covered. Stir until the cornstarch is completely dissolved.

Put the walnut mixture, pears, coconut sugar, and cornstarch mixture in a large pot over medium-high heat, stirring continuously for about 10 minutes until the mixture begins to boil. Keep boiling and stirring for another 1-2 minutes until the mixture darkens and thickens. Pour the mixture over the pie crust, smoothing it out evenly with the back of a spoon.

Garnish the top of the pie with walnut halves if desired.

Refrigerate overnight to allow the pie to set and the flavors to intensify.

Store leftovers in the refrigerator.

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At a Glance

Walnuts are a tree nut with a thick, heart-shaped shell and a tasty edible nut inside. Walnuts offer protein, fiber, and a heaping portion of healthy fats, which provide omega 3 fatty acids. Walnuts are also rich in folate and a good source of minerals including calcium, magnesium, and potassium. Walnuts can be found whole, or pre-shelled. Either way, keep them in the fridge for freshness. Enjoy them in your baked goods, as a topping for oatmeal or yogurt, or simply as a snack.