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Go nutty over walnuts

Make them part of your diet Walnuts

Walnuts are a delicious way to add extra nutrition, flavour and crunch to a meal. While walnuts are harvested in December, they are available year round. They come from an ornamental tree that is prized for its beauty.

The kernel consists of two bumpy lobes that look like abstract butterflies. The lobes are off white in colour 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 colour and very hard.

Walnut is an excellent source of omega-3 essential fatty acids, a special type of protective fat the body cannot manufacture. Walnuts’ concentration of omega-3s (a quarter-cup provides 90.8 per cent 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 anti-cancer properties.

While walnut trees have been cultivated for thousands of years, the different types have varying origins. The English walnut originated in India and the regions surrounding the Caspian Sea, hence it is known as the Persian walnut. In the 4th Century AD, the ancient Romans introduced the walnut into many European countries where it has been grown since. Black walnuts and white walnuts are native to North America, specifically the Central Mississippi Valley and Appalachian area. They played an important role in the diets and lifestyles of both the Native American Indians and the early colonial settlers. Today, the leading commercial producers of walnuts are the U.S., Turkey, China, Iran, France and Romania.

Now for a recipe.

Ingredients

Walnuts: half cup

Walnut oil: 3 tbsp

Garlic clove quartered: 1

Chickpeas boiled: 75 gm

Orange zest: quarter tsp

Orange juice: quarter cup

Salt: 1 tsp

Pepper: quarter tsp

Method: Toast walnuts in an oven at 350°F for eight minutes or until golden brown. Cool to room temperature. Combine toasted walnuts with oil and garlic and puree in a food processor or blender until smooth. Add chickpeas, orange zest, orange juice, salt and pepper and continue to blend to an even, smooth consistency. Adjust seasoning if necessary. Serve hummus in a small serving bowl alongside toasted pita bread or with crudites.

JR. SOUS CHEF

TAJ CONNEMARA

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