Food

California walnuts: the small but mighty snack

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California Walnuts

While they might be small, walnuts are mighty; known to actively help lower cholesterol*, they are rich in unsaturated fats including Omega-3 – something everyone needs for a healthy heart and general well-being.

You know something is good for you when the list of nutrients it contains is so long that you can barely say them in one breath. So, with pantothenic acid (trust us, your hair will love this), biotin (ditto), magnesium, phosphorus, iron, copper, zinc and manganese all contained within, California Walnuts definitely fit the bill.

For the best way to reap their benefits, try California Walnuts which are grown on the sun-dappled orchards of The Golden State. The result? Creamy-tasting walnuts bursting with wholesome, plant-based goodness. Try enjoying them as a snack on the go, or serve them up on your kitchen table using our favourite recipes below…

Cauli-rice and walnut-egg Buddha bowl

Looking for a healthy lunch? This nutritious Buddha bowl is made with spicy cauli-rice, warming harissa tomatoes and California walnut-encrusted eggs to pack a flavourful punch and get you well on your way to your five a day. 

You will need:

  • 50g kale leaves
  • 2 tsp olive oil

For the cauli-rice:

  • 1 large cauliflower
  • 1 tbsp olive oil
  • 1 tsp cumin
  • 1 tsp turmeric
  • A pinch of salt and pepper
  • 1 x 210g tin of chickpeas

For the tomatoes:

  • 2 tsp harissa
  • 1 tbsp extra virgin olive oil
  • 2 plum tomatoes

For the eggs:

  • 1 tsp cumin seeds
  • 1 tsp sesame seeds
  • 1 tsp coriander seeds
  • 50g California Walnuts, roughly chopped
  • 2 eggs

Method:

  1. Preheat the oven to 180°C/Gas mark 4.
  2. Remove the outer green leaves of the cauliflower and discard. Break off the florets, place in a food processor and whizz in batches until you have a coarse texture.
  3. Empty the cauli-rice into a mixing bowl and add the olive oil, cumin, turmeric and seasoning. Mix well with a wooden spoon.
  4. Move on to the tomatoes and combine the harissa with the extra virgin olive oil in a bowl. Cut the tomatoes in half and dip in the harissa oil. Once you have made sure they are completely covered, place into a small roasting dish.
  5.  Next, prepare the walnut spice mixture. Toast the cumin, sesame and coriander seeds in a dry frying pan until fragrant. Place into a pestle and mortar with the walnuts and grind to a fine texture.
  6. Prepare the kale by removing any woody stems. Massage 2 teaspoons of olive oil into the leaves, making sure they all get an even coating, then sprinkle with 2 teaspoons of the walnut spice mixture.
  7. Tip the cauli-rice out onto two baking trays lined with parchment and roast in the oven for 12 minutes.
  8. Meanwhile, roast the tomatoes for 15 minutes and the seasoned kale for 15-20 minutes, leaves laid out flat on a lined tray.
  9. Boil the eggs for 5 minutes (or a little longer if you like your yolks cooked through).
  10. Mix the chickpeas into the roasted cauli-rice and spoon into two large bowls. Top with the kale and roasted tomatoes.
  11. Peel the eggs and roll into the remaining walnut spice mix. Place on top of the bowl to serve.

Plaice goujons with a walnut crust

Give fish fingers a grown-up twist by substituting breadcrumbs for this crunchy California walnut, panko and peppery Dijon mustard crust. Perfect for party platters when you’ve got friends over, or equally delicious when kept all to yourself. No judgement here… 

You will need:

  • 90g California Walnuts, toasted
  • Small bunch of parsley
  • Zest of 1 lemon
  • 40g panko breadcrumbs
  • A pinch of salt and pepper
  • 4 tbsp mayonnaise
  • 2 tsp Dijon mustard
  • Half a tbsp water
  • 300g plaice, skinned and cut into fingers
  • 2 tbsp sunflower oil
  • Olive oil
  • Tartare sauce, lemon wedge to serve

Method:

  1. Preheat the oven to 180°C/Gas mark 4.
  2. Place the walnuts, parsley and lemon zest into a food processor and blitz until it is reduced to a fine crumb. Mix with the panko breadcrumbs, salt and pepper, and place on a dinner plate.
  3. Combine the mayonnaise and Dijon mustard, loosening the mix with the water to form a good dipping consistency.
  4. Dip the plaice fingers into the mayonnaise mix and then roll in the breadcrumbs to coat.
  5. Place on a flat baking tray lined with parchment and brushed with sunflower oil. Drizzle the goujons with a little olive oil and place in the oven for 15-20 minutes until they are cooked through and crispy on the outside.
  6. Serve with tartare sauce and a wedge of lemon on the side. 

Spinach, honey and walnut pancakes

Forget spinach only being served at breakfast with eggs. This healthy pancake recipe lets you satisfy your sweet tooth and get a dose of green veg all in one go.

You will need:

  • 100g oat flakes
  • 125ml of semi-skimmed milk
  • 1 tsp vanilla extract
  • 40g spinach
  • Knob of butter
  • Olive oil
  • 200g cottage cheese
  • 100g California Walnuts
  • 2 tbsp honey

Method:

  1. To make the batter, mix the oat flakes, milk, vanilla extract and spinach in a blender, until smooth. Cover and set aside for 20 minutes.
  2. Add a little butter and a drop of olive oil to a frying pan and heat.
  3. Add a scoop of the batter to the pan, leaving it for a couple of minutes until bubbles begin to appear on the surface. Flip over and cook for a further 2 minutes. Repeat the process until all the batter has been used up.
  4. Serve your pancakes hot from the pan with a heaped spoonful of cottage cheese, California Walnuts and a drizzle of honey

For more inspiration, visit californiawalnuts.uk/instagram.com/walnuts_uktwitter.com/CaWalnuts and facebook.com/Walnuts.UK

*All nutritional claims based on 100g of walnuts. Walnuts are high in unsaturated fats. Replacing saturated fat with unsaturated fat as part of a balanced diet helps to lower cholesterol levels, which is important to heart health. Walnuts are high in alpha-Linolenic acid (ALA). As part of a balanced diet and lifestyle, ALA helps to maintain normal cholesterol levels