Walnuts, a healthy ally

Cinzia Cuneo 4 ottobre, 2014 noci

The walnut has a particularly high polyunsaturated fatty acid content that includes a sizeable amount in the form of alpha-linolenic acid, an essential omega-3 fatty acid. It is also very rich in antioxidants and phytosterols. All major factors for cardiovascular health.

So what better reason to include them in your menu… but it’s important that you first know how to select and preserve them. In fact, omega-3 fats are very fragile and oxidize rapidly. All too often, nuts that are sold shelled begin to turn rancid in the grocery store itself. So you should buy them in their shell and keep them in an airtight jar, away from light, at temperatures below 10°C (in the refrigerator or even the freezer).

To bring out all the flavour, you can roast the nuts before serving or using in a recipe. You simply have to spread the shelled nuts on a metal baking sheet in an oven at 175°C/350°F. Roast for about ten minutes until lightly browned and a pleasant aroma is released.

Try some of our recipes that feature walnuts:

• Brownies with Walnuts
• Bulgur Veggie Burgers
• Pesto Sauce with Arugula
• Romaine Salad with Blue Cheese
• Waldorf Salad

Bulgur Veggie Burgers

Originally published in the Journal de Montréal on October 4, 2014.

Autori

Cinzia Cuneo

Italiana di nascita e canadese d'adozione, Cinzia ha deciso di coniugare le sue competenze professionali e la sua passione per la buona tavola sviluppando un servizio per aiutare i numerosi «aventi bisogno» a riprendere il controllo della loro alimentazione. Così è nata SOSCuisine. Ingegnere di formazione al Politecnico di Torino, Cinzia ha conseguito un Master's Degree in scienze applicate all'École Polytechnique de Montréal.