Walnut
Walnut kernels, shaped like tiny brains, are rich in unsaturated fats and widely regarded as a brain-boosting nut — an important plant-based source of omega-3 fatty acids for vegetarians.
Nutrition
Per 100 grams, walnuts contain about 65 grams of fat, with alpha-linolenic acid (a plant-based omega-3) at levels that rank among the highest of any nut, plus about 15 grams of protein. They're one of the few natural foods that can give vegetarians a meaningful dose of omega-3s.
How to Choose
For walnuts in the shell, choose ones with a light tan shell, clearly defined ridges, a satisfying heaviness, and no rattling when shaken. For shelled walnut kernels, look for a light golden color, plump halves that aren't shriveled, and a mild, oily aroma with no rancid smell.
Cooking
Walnut kernels can be eaten straight as a snack, chopped and sprinkled over oatmeal, salads, or cold dishes for texture, or blended into walnut milk or folded into baked goods. Because they're high in oil, avoid heating them too long, which can burn off their aroma or turn them bitter.
Storage
Walnuts are high in oil and oxidize (turn rancid) easily, so seal and refrigerate or freeze them to extend freshness past six months. Walnuts still in the shell can be kept at room temperature in a cool, dry place for several months.
Tips
The thin skin covering a walnut kernel has a slightly astringent taste, and many people peel it off — but it's also rich in antioxidants, so leave it on if the taste doesn't bother you. Walnut shells are hard to crack; using a proper nutcracker or tapping gently at the seam is more effective than brute force, and yields whole kernels with fewer shell fragments mixed in.
