Walnuts
Walnuts are rich, buttery nuts with a faintly tannic finish that adds depth to sweet and savory dishes. Chop for salads and grain bowls, blitz into pestos and creamy sauces, fold into bakes and granola, or pulse into “crumbs” for hearty coatings and meatless mixes.
Nutrition
Per 2 tablespoons chopped (~14 g) / 1 oz (~28 g) roughly:
✓ ~90–185 kcal for lasting energy;
✓ ~9–18 g fat (mostly unsaturated), including omega-3 ALA;
✓ ~2–4 g protein and ~1–2 g fiber;
✓ Magnesium, copper, and manganese.
Walnuts are calorie-dense - small portions add big flavor and useful fats.
Health Benefits
Walnuts provide omega-3 ALA and unsaturated fats that support heart-friendly eating patterns. Their fiber and protein help with satiety, while minerals like magnesium and copper support normal energy metabolism and antioxidant defenses.
How to Use
- Toast (recommended): Dry-skillet over medium heat or bake at 175°C/350°F for 5–8 minutes, stirring once, until fragrant. Cool before using.
- Blend: Make walnut pesto/sauces with herbs, lemon, garlic, and olive oil; or blend with water, lemon, and miso for a quick creamy dressing.
- Pulse to crumbs: Combine toasted walnuts with herbs/spices for a savory “parm” sprinkle or coating for tofu/veg.
- Meatless mixes: Pulse with mushrooms, lentils, or TVP for taco/bolognese-style crumbles.
- Sweet uses: Add to granola, cookies, brownies, banana bread, and energy bites.
Flavor Pairings
Lemon or balsamic, garlic, parsley, basil, rosemary, thyme, chili, cumin, cinnamon, cocoa, maple, dates, apples, pears, and beets.
Allergy Note
Walnuts are tree nuts. Avoid if allergic; sunflower or pumpkin seeds make good swaps in many recipes.
Storage
Unopened: Cool, dark cupboard.
Opened: Because walnut oils are delicate, store airtight in the fridge for best freshness. Keep away from light, heat, and odors.
Can You Freeze Walnuts?
Yes. Freeze halves or pieces airtight for several months. Thaw sealed to prevent condensation; toast lightly to refresh aroma.
What Do We Use?
At DAREBEETS, we keep walnut halves and pieces on hand. We toast small batches for salads and bowls, blitz them into herb pestos and creamy dressings, and pulse them into savory crumbs or taco-style crumbles with mushrooms and spices.
