How to get nutrient-rich California Walnuts into your diet

Grown, harvested and prepared on family farms across the Golden State, these nuts can be your secret weapon in the kitchen this autumn

In sunny California, October means walnut harvesting season. And it’s the state’s fertile soils and warm climate that help the walnuts develop their signature mild, creamy taste, which works beautifully in both savoury and sweet dishes.

So, this autumn, why not celebrate this versatile and nutrient-rich ingredient by adding it to a variety of tempting seasonal recipes? Not only can walnuts add a satisfying texture and subtle flavour to dishes, but they may also offer some surprising health benefits.

From pastas to pies

Need some inspiration to get started? Try adding a lovely crunch to some hasselback roasted squash with a zesty California walnut and herb crumb – the perfect side for a Sunday roast. Or, if you’re having a dinner party with friends, start with blue cheese and California walnut bread swirls, with tangy stilton, tomato chutney and chopped California walnuts folded in.

If you’re craving a meal that will hit the spot on a chilly weeknight, make a warming bowl of pasta with a creamy kale and California walnut sauce. While a moreish, sticky toffee and California walnut cake will always go down well for dessert, no matter the occasion.

But if you want to try a little American-inspired cooking, you could host a Thanksgiving meal this November and serve a plant-based version of a stateside classic, hearty chilli California Walnut nachos, featuring mushroom and California walnut mince with beans and an array of fragrant spices. Scroll to the end of this article, and you’ll find the perfect pumpkin & California walnut pie recipe, too!

Why eat more walnuts?

Walnuts are delicious and packed with nutrients. They’re the only tree nut to contain significant amounts of the plant-based essential omega-3 alpha-linolenic acid (ALA) – around 2.7g per 30g of walnuts*. ALA contributes to the maintenance of normal blood cholesterol levels.

They also provide a source of iron and zinc, which both contribute to normal cognitive function, as well as thiamine, vitamin B6 and magnesium, which contribute to normal psychological function. In addition, the folate, vitamin B6, copper, iron and zinc present in walnuts all help contribute to the normal function of the immune system, as part of a healthy, balanced diet and lifestyle.

And if you’re keen on tracking your macros, you’re in luck, as one healthy handful (30g) of walnuts contains 4.4g of protein. Protein can contribute to a growth in muscle mass, as well as the maintenance of both muscle mass and normal bones.

How are California Walnuts harvested?

Amazingly, more than 99% of US walnuts are grown in California, produced by family farms across 3,700 orchards. With several generations of expertise behind them, the farmers ensure each crop is nurtured to the highest standards.

Come harvest time, mechanical shakers gently release the walnuts from the trees, before sweepers gather them from the orchard floor. They’re then hulled, washed and carefully dried to lock in freshness, before being sorted by size, colour and quality. Only the finest are packed and shipped, while others are used in oils or feed to help minimise waste.

Thanks to this carefully honed process, California Walnuts are known for their consistent quality. To be sure you’re buying genuine California Walnuts, check for “Produce of California/USA”.

Maximise California Walnuts fresh taste and quality by keeping them in your fridge or freezer.

Pumpkin & California walnut pie

SERVES 10 | PREP 30 mins | COOK | 1 hr plus chilling | MORE EFFORT

A delicious twist on a classic autumn pie, with a wonderfully crunchy walnut topping.

Ingredients

● 25g California Walnuts

● 250g plain flour

● 125g cold butter, cubed

● 1 medium egg yolk

For the filling

● 425g can pumpkin puree

● 3 large eggs

● 397g can condensed milk

● 1 tsp cinnamon

● ^¼ tsp ground nutmeg

● 125g California Walnuts, chopped

● 1 tbsp maple syrup

Method

1 To make the pastry, blitz the walnuts in a food processor until finely chopped, then add the flour and butter and blitz again until it resembles breadcrumbs. Add the egg yolk and up to 3 tbsp water, then mix until a soft dough forms. Wrap and chill for 30 mins.

2 Heat the oven to 200C/180C fan/gas 6. Roll out the pastry on a lightly floured surface, then press into the base of a 23cm fluted flan tin. Prick with a fork, then chill for 15 mins. Once chilled, line with baking parchment, add baking beans and blind bake for 15 mins. Remove the beans and parchment, then bake for a further 5 mins. Allow to cool slightly.

3 Blitz the pumpkin in a food processor with the eggs, condensed milk and spices until smooth. Stir in 100g of the walnuts, then pour into the pastry case. Bake for 40-45 mins, until set and golden on top. Allow to cool before removing from the tin.

4 Meanwhile, mix the remaining walnuts with the maple syrup, then bake in a small roasting tin for 5 mins until caramelised. Sprinkle over the pie to serve.

Want to find more ways to get California Walnuts into your diet?

*The beneficial effect is obtained with a daily intake of 30g of walnuts.