Walnuts

Preparation

1. HEALTH BENEFITS

   Step 1

   Most nuts boast healthy oil, but walnuts have an added edge. They are the only nuts—and one of the few foods—that offer appreciable amounts of alpha-linolenic acid, or ALA, an omega-3 fatty acid. ALA, which the body can’t manufacture, protects the heart by improving your ratio of HDL (“good”) to LDL (“bad”) cholesterol and reducing inflammation, while playing a signifiant role in the development of the brain and cognitive function. Walnuts also provide a concentrated source of disease-fighting antioxidants, including gamma-tocopherol, a type of vitamin E.

2. HOW TO BUY

   Step 2

   Because of their high polyunsaturated fat content, walnuts are more perishable than other nuts. Buy from sources with a high turnover, and choose nuts that are still in the shell if possible. If you do buy shelled walnuts, choose halves rather than pieces, as more cut or broken surfaces encourage oxidation.

3. HOW TO STORE

   Step 3

   Store walnuts in an airtight container in the refrigerator (up to 6 months) or freezer (up to 1 year) to maximize freshness.

4. DID YOU KNOW?

   Step 4

   Artists used to rely on walnut oil as a drying agent for paint because its slow drying time allowed for even application over a broad surface. The oil would form a solid film after long exposure to air, rendering colors rich and luminous with its translucency. In fact, Michelangelo used walnut oil in painting the Sistine Chapel.

5. recipes

   Step 5

   Banana Bread with Walnuts and Flaxseed p.78

   Step 6

   Roasted Red Pepper and Walnut Dip p.100

   Step 7

   Spiced Nuts and Seeds p.119

   Step 8

   Greek Yogurt and Vegetable Sandwiches p.125

   Step 9

   Paprika Shrimp with Walnuts p.231

   Step 10

   Walnut-Crusted Chicken Breasts p.259

   Step 11

   Orange-Walnut Olive Oil Cake with Sweet Yogurt p.319

   Step 12

   Four-Berry Salad p.327

   Step 13

   Double Dark Chocolate and Ginger Biscotti p.332