Get a protein and omega-3 boost with California-grown walnuts.
Peruse the produce section or baking aisle of nearly any grocery store this time of year and you’re likely to find walnuts available in bulk. Those walnuts probably were harvested in California, given the state produces 99 percent of America’s domestic walnuts. The United States Department of Agriculture estimates that this crop year alone will yield 1.58 billion pounds of walnuts.
For this industry, made up of more than 4,000 family farmers, now is the peak time of year for sales and consumption as folks incorporate the rich, nutty walnut flavor into holiday dishes.
“While you can find walnuts at most stores, the most important thing is proper storage when you get home,” says Jennifer Olmstead, senior director of U.S. marketing and communications at the California Walnut Board and Commission in Folsom, Calif. “If you’re using them fairly soon, keep them in the deli drawer in the fridge next to the cheese, or they can be stored quite a while in a sealed container or bag in the freezer.”
Walnuts are a rich source of plant-based omega-3 fatty acids; keeping the nuts cold preserves the quality of this essential nutrient. Kaben Kramer, co-owner and farmer of Tenderlyrooted in Biggs, Calif., also touts walnuts as “brain food,” plus they’re good for the environment and help to counteract symptoms of rare autoimmune diseases, ALS, and other ailments that are difficult to treat. Tenderlyrooted’s sprouted walnuts are grown in high-quality soil, offering even more health benefits.
“Sprouted walnuts take the superfood quality of the walnut and unlocks the full potential of the product,” Kramer says. “We remove tannins, often where many of the allergens exist and provide the bitter or sharp taste, and remove phytic acid, which prevents our bodies from absorbing the most nutrients. The sprouting process tricks the nut into thinking it’s making a new plant, and it begins the biochemical chain to start a new plant. We stop the process before the roots form, releasing even more of the omega-3s our bodies need. This results in a more pleasant flavor profile, making [the walnuts] easier to digest, so your body can absorb more nutrients.
“For consumers who are interested in a sustainable diet that is good for the planet, walnuts are the go-to,” Kramer adds. “Walnut orchards are carbon negative by virtue of the volume of trees compared to tractor use on the soil. They’re perennial; you get the crop each year from the same trees. From an environmental and nutritional standpoint, having walnuts as your anchor for your protein is a good way to go.”
Delicious, Simple Preparation
Whether you eat walnuts straight from the bag or bowl, Kramer encourages you to enjoy them as a snack or meal replacement. Olmstead has another simple way to boost their flavor: toast them.
“Put them in the oven at 350 [degrees F] for 8 to 10 minutes or on a dry skillet and heat until you smell the toasty aroma,” Olmstead says. “Toasted walnuts add a ton of flavor on salads, oatmeal, and vegetables. There’s a variety of different ways to season them, both savory and sweet. They also make a great addition to a charcuterie board.”
Some of Olmstead’s favorite seasoning profiles for walnuts are maple-glazed and rosemary sea salt. And Kramer offers customers a monthly subscription box option, including plain and infused walnut options.
“We have six different flavor infusions with all real ingredients,” he says, “a few sweet, savory, and salty. Customers can mix and match between classic (unflavored), toasted vanilla, herbed balsamic, and others. They are all incredibly snackable, and customers can change what they get every month.”
Tossed in a Dish
Olmstead is seeing walnuts used as a meat substitute in tacos, paired with fruits and vegetables, and mixed with cranberries as a topping for baked sweet potatoes. For a dairy-free alternative to whipped cream, she recommends blending walnuts with water until they take on a velvety consistency. And, of course, there’s an abundance of cookies, pies, and other edible treats deserving of a little nutty twist.
Any way you crack ’em, walnuts are a delicious, nutritious option this season.
RESOURCES
California Walnut Board and Commission
Facts about California walnuts
Walnuts.org
Tenderlyrooted
Sprouted walnuts
Tenderlyrooted.com
Toasted Walnuts
(courtesy of California Walnut Board and Commission. Serves 1)
¼ cup California walnuts (or quantity desired)
Preheat oven to 350 degrees F. Arrange walnuts on a cookie sheet in a single layer. Bake 8 to 10 minutes, checking frequently to avoid burning.
Rosemary and Sea Salt Walnuts
(courtesy of California Walnut Board and Commission. Serves 8)
2 tablespoons butter
2 tablespoons fresh rosemary, finely chopped
1 teaspoon smoked black pepper
¾ teaspoon sea salt
2 cups California walnuts
Preheat oven to 300 degrees F. Melt butter in a small saucepan; stir in rosemary, pepper, and salt. Add walnuts and stir well with a rubber scraper until mixture evenly coats walnuts.
Transfer to a baking sheet and cook for 30 minutes, stirring every 10 minutes. Let cool completely before storing in an airtight container.
Vanilla Walnut Whipped Cream
(courtesy of California Walnut Board and Commission. Serves 14)
2½ cups California walnuts, divided
1 cup water
2 tablespoons powdered sugar
1 to 2 teaspoons honey, divided
1 teaspoon vanilla extract
Pinch of salt
Purée 2 cups walnuts and water in a blender for 2 minutes or until very light and fluffy. Add powdered sugar, 1 teaspoon honey, vanilla, and salt and blend for 30 seconds. Add remaining teaspoon of honey if you prefer a sweeter taste.
To achieve a thicker whipped cream, add the remaining ½ cup walnuts and purée until light and fluffy.
Store tightly covered in the refrigerator until ready to use. May be prepared in advance.
Walnut and Cranberry Stuffed Sweet Potatoes
(courtesy of California Walnut Board and Commission. Serves 6)
6 medium sweet potatoes, scrubbed
1 cup California walnuts, chopped
1 cup dried sweetened cranberries
¼ cup (4 tablespoons) salted butter, softened
3 tablespoons dark brown sugar, packed
1 tablespoon ground cinnamon
¼ teaspoon salt
4 tablespoons maple syrup
Preheat oven to 350 degrees F and line a baking sheet with foil.
Pierce sweet potatoes a few times with a fork and place on prepared baking sheet. Bake for 55 to 65 minutes, until sweet potatoes are tender when pierced with a fork or sharp knife. Let sweet potatoes cool slightly, then slice open lengthwise and spread open slightly. Mash pulp of each sweet potato with a fork.
Combine chopped walnuts, cranberries, butter, brown sugar, cinnamon, and salt in a medium bowl; mix well.
Mound each sweet potato with ⅓ cup cranberry-walnut mixture. Place sweet potatoes back in oven and bake an additional 15 minutes, until topping is warm and fragrant. Remove sweet potatoes from oven, drizzle with maple syrup, and serve warm.
