Walnuts (Juglans)
NIGHTY NIGHT!
Did you know … walnuts contain a good amount of melatonin, a hormone that protects cells from oxidative damage and aids in normal sleep patterns?
What’s the Story?
The three main types of walnuts are the white walnut or butternut (Juglans cinerea), the black walnut (Juglans nigra) and the English walnut (Juglans regia), which is the main type consumed in the United States.
A Serving of Food Lore …
Petrified walnut shells had been found in south-western France dating back more than 8,000 years. What’s more amazing—they were even roasted! Inscriptions found on clay tablets spoke of walnut groves in Mesopotamia as far back as 2000 B.C. The English walnut originated in India in areas that surrounded the Caspian Sea. In the fourth century A.D., the Romans introduced the walnut to Europe. The walnut made its way to the United States by English merchant ships. The white and black walnuts are native to North America, mainly in the Appalachian and the Central Mississippi Valley area.
Where Are Walnuts Grown?
The main producers of walnuts are China, the United States, Turkey, Romania, Iran and France. Ninety-nine per cent of English walnuts are grown in California.
Why Should I Eat Walnuts?
Walnuts have the highest level of omega-3 fats compared to any other nut. A 1oz/25g serving contains 2.6 grams of omega-3 fatty acid, providing 200 per cent of the recommended daily value. They are also a good source of B vitamins, especially thiamine, B6, folic acid, and minerals such as phosphorus, magnesium and copper. They are an excellent source of gamma-tocopherol, a type of vitamin E which may help in fighting breast, prostate and colon cancer. Walnuts are rich in ellagitannins, a type of polyphenol having antioxidant and anticarcinogenic properties.
Home Remedies
Because walnuts resemble a human brain, many cultures have used it as a “brain food”. In Asia, students are known to munch on walnuts before exams in hopes of improving test results. One home remedy suggests consuming 20 grams of walnuts daily for amnesia. Walnut leaves were once used to treat pain and thought to benefit good digestion.
Throw Me a Lifesaver!
HEART HEALTH: According to the USDA, “Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low-saturated-fat and low-cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease.” A clinical intervention trial involving about 200 subjects found that consuming walnuts lowers cholesterol and decreases the risk of coronary heart disease. A cross-sectional study conducted in France involving 793 subjects found that walnut consumption increased blood HDL cholesterol (healthy type). A case-controlled study involving fifty-two subjects fed twenty grams per day of walnuts for eight weeks found significant increases in their HDL cholesterol and decreases in their triglycerides.
CANCER: Gamma-tocopherol, a form of vitamin E that is abundant in walnuts, may help fight breast, prostate and lung cancer.
DIABETES: Walnuts may improve insulin resistance in those with type 2 diabetes.
WEIGHT MANAGEMENT: Walnuts have been found to reduce overeating by affecting hunger and satiety. Though they are high in fat (like most nuts), walnuts have not been found to cause weight gain when replacing commonly eaten foods.
SLEEP: Walnuts contain the powerful antioxidant melatonin, which promotes restful sleep. University of Texas researcher Russel Reiter found that adding walnuts to the diet increased blood levels of melatonin threefold!
Tips on Using Walnuts
SELECTION AND STORAGE:
• Shake the nut; if it rattles or feels light it may be withered out.
• Nuts should not be limp or rubbery or smell rancid or musty.
• Shelled walnuts will stay fresh for up to three weeks if refrigerated in a tightly covered container. They will keep up to six months if frozen.
• In-shell walnuts will stay fresh for up to a year as long as they are kept in a cool, dry place.
PREPARATION AND SERVING SUGGESTIONS:
• To toast walnuts, place the shelled nuts in a shallow baking tray and bake them at 350°F/180°C for about ten minutes until they are golden. Stir on occasion.
• Walnuts are great additions to your favourite baked items such as muffins, pancakes and banana or courgette bread.
• Give your salad a boost by sprinkling some walnuts on top of your greens.
• Add walnuts to your homemade or store-bought granola and mix with nonfat yogurt.
Courtesy of Chefs Duskie Estes and John Stewart
Servings: 8 • Prep time: 70 minutes
This recipe contains seven powerhouse foods.
INGREDIENTS:
4 cucumbers, roughly chopped
½ bunch flat-leaf parsley
½ bunch mint
1 bunch spring onions, roughly chopped
½ small red onion, peeled
4floz/125ml extra-virgin olive oil
2 ½ floz/75ml champagne vinegar
6oz/175g plain yogurt
4 ½oz/125g toasted California walnuts
1 cup ice
Salt and freshly cracked pepper, to taste
Optional: Meyer lemon olive oil to drizzle on top
DIRECTIONS:
Salt the cucumbers and let sit one hour. Drain off liquid. Combine all ingredients in a blender. Blend until smooth. Serve in a chilled bowl, and garnish, if desired, with Meyer lemon olive oil.
BREAK IT DOWN …
Calories: 275; Total fat: 23g; Saturated fat: 3g; Cholesterol: 1mg; Sodium: 30mg; Total carbs: 14g; Fibre: 3g; Sugar: 6g; Protein: 6g.