Introduction:
Walnuts are the fruits of the deciduous deciduous tree and are enclosed in a woody shell covered in a green mantle. Good quality nuts taste intensely nutty and slightly sweet with a delicate and slightly tart flavour.
Use/Preparation:
Walnuts are used in sweet and savoury dishes. They taste particularly good in cakes, biscuits, bread, muesli, salads, pasta dishes, meat and vegetable fillings. The seeds are also suitable for pesto, spreads or oil. The aroma can be intensified by roasting them beforehand in a pan without fat.
Health:
Studies show that the consumption of walnuts has a positive effect on the cardiovascular system and cholesterol levels. This is mainly due to the high content of antioxidants and omega-3 fatty acids. Walnuts are also good nourishment for the nerves - not for nothing are they a component of trail mix. Vitamin E and B vitamins are also found in walnuts. In addition, they contain potassium, zinc, magnesium, iron and calcium.
Alternatives:
Other nuts such as hazelnuts, almonds, pecans, macadamia nuts or cashews are suitable substitutes. They contain similar nutrients and can be used in the same way in cooking. Sunflower seeds, pumpkin seeds, hemp seeds or sesame seeds can also be used as a nut-free variant. These are also full of vegetable proteins and healthy fats, minerals and vitamins.
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|
Average nutritional values raw |
per 100 g |
|---|---|
| Energy (kcal/kJ) | 658/2831 |
| Fat | 63 g |
| Healthy fatty acids | 6,8 g |
| Carbohydrates | 11 g |
| Sugar | 7 g |
| Protein | 17 g |
| Salt | 0 g |
