Walnuts
Flavour Profile
Rich, earthy, and slightly bitter. Beneath that tannic skin is a buttery, creamy nut with a mild sweetness.
They offer a complex depth that lingers longer than lighter nuts like almonds or cashews.
Health Benefits
Walnuts are packed with omega-3 fats, which are good for your heart. And plenty of copper and manganese, which give you energy and protect your cells. No one needs me to tell them that nuts are good for you, but these are particularly good.
Buying Tips
Look for walnuts that feel heavy for their size. If buying in the shell, give them a shake. If they rattle, the nut has shrivelled and dried out.
If buying shelled, ensure they look plump and pale. Avoid anything that smells even slightly like paint or old oil – that is a sign they have gone rancid.
Storage
The fridge is your friend. Because of their high oil content, walnuts stored in a warm pantry will turn rancid in weeks.
Keep them in an airtight container in the fridge for a few months, or in the freezer for up to a year. Always bring them to room temperature before snacking for the best flavour.
Cooking Uses
Toast them in a dry pan to wake up their oils and add crunch to salads or porridges.
They provide a great savoury base for pesto or can be pulsed into a "meat" substitute for vegan bolognese. They also love being paired with blue cheese, pears, or bitter greens like radicchio.
Forkin' Food Theory
Walnuts are exceptionally high in polyunsaturated fats, specifically alpha-linolenic acid. While these fats are great for you, they are also highly unstable.
When exposed to heat, light, or air, these fats oxidise rapidly. This is why walnuts turn bitter and "soapy" faster than almost any other nut.
If your walnut dish tastes dusty or harsh, it’s not the recipe's fault; it’s the chemistry of old fat. High-quality, fresh walnuts should taste clean and creamy, not like a woodwork shop.