Walnuts are really healthy. Of course, they contain a lot of fat: the fat content can be 65 percent. But about two-thirds of these fats are polyunsaturated.
They are particularly important for the body since it cannot produce these fatty acids by itself, but it needs them to keep the brain and nervous system healthy. That is why unsaturated fats should be taken with food.
Where do nuts come from?
The Walnut (Juglans Regia), is a deciduous tree of the family of the Fagales. This tree is originally from Asia, can reach 150 years, and measure up to 35 meters high. The crown is wide and rounded on the outside.
The plant only forms leaves at the end of the year, which usually come at the same time as the flowers. Its leaves reach a length of up to 30 centimeters, are pinnate, and have an aromatic smell when rubbed.
The Walnut only has foliage for a short period of time a year. The flowering period begins at the end of April and lasts until June. Female flowers are quite discreet and generally grow in pairs while male flowers stand out mainly because they grow in clusters.
The flowers are pollinated by the wind. If they are fertilized, they develop fruits that have a thick outer shell of green color. Over time, the shell turns brown and hardens until the nut is ripe, at which point they open suddenly.
The nut that it contains, which is the seed of the tree, resembles a human brain with its shape and grooves. The beans are surrounded by a light brown seed skin. Walnuts grow mainly in areas with a warm and temperate climate.
What are walnuts?
Walnuts have a very high fatty acid content, some of which are simple and others polyunsaturated. However, due to their high-fat content of up to 65 percent, they are also very high in calories. They also have only a few carbohydrates with high-protein content.
Walnuts also contain zinc, magnesium, iron, calcium, potassium, and a wide variety of vitamins, which include A, B1, B2, B3, C, E, and pantothenic acid.
What are the health benefits of walnuts?
Walnuts have a variety of properties with a very beneficial effect on health. The high content of polyunsaturated fatty acids acts against inflammation and can have a beneficial effect on blood lipid levels.
The large amount of vitamin B benefits the functioning of the brain and nervous system. Iron promotes the formation of blood and other important processes in the body, while magnesium strengthens the muscles, calcium bones, and zinc the immune system.
The folate content in grains is particularly important for pregnant women because it can prevent fetal malformations. There is even evidence that eating nuts regularly strengthens the pancreas and, therefore, can protect against diabetes.
How many nuts should you eat?
Walnuts are healthy but don’t forget that they also have a lot of calories. However, a study conducted showed that participants who ate many nuts were not likely to be overweight.
But you should not eat roasted or sweetened nuts: this provides additional calories and increases the risk of eating more than you really wanted.
Nuts contain other substances called secondary plant substances. They can also have adverse effects on the body in large quantities. If you wanted to be sure, you should not eat more than 100 grams of nuts a day.
Recipes with nuts
Walnuts can be prepared in various ways. If you store them in a cool place, they will last about a year. As soon as they smell stale or even begin to mold, you should definitely get rid of them.
It is ideal to buy whole nuts and grind them if necessary. You can not only bake bread or cake with nuts but also make ice cream, liquor, syrup, or chocolate with nuts.
Chocolate Nut Recipe
- 100 grams of cocoa butter
- 1.5 tablespoons cocoa powder
- 70 grams of nut jam
- 30 grams of raw cane sugar (or agave syrup to taste)
- a handful of fresh walnuts
Let the cocoa butter melt at low temperatures. Add the other ingredients in a blender, add the fresh walnuts later. Mix all the ingredients until you get a smooth cream.
Pour this warm cream into a chocolate mold or into a bowl. Add the beans to taste and let them cool well. After a few hours, the chocolate will be firm. Remember to be stored in a cool place, and so it will stay good for a few weeks.
Recipe for cookies with oatmeal and nuts
- 60 grams of flour
- 1 teaspoon baking soda
- 80 grams of raw cane sugar
- 1 egg
- 100 grams of butter
- 120 grams of groundnuts
- 150 grams of oatmeal, thick or thin
- Vanilla from a vanilla bean
Mix the flour with the baking powder, you must sift it well so that lumps do not form. Add the egg, butter, sugar, and vanilla slowly. Work the mixture with a blender until you get a smooth dough, then work on the nutmeal and the oatmeal in portions.
The mixture is stirred until smooth and no longer adheres strongly. Then spread the dough in small piles on a baking sheet (place baking paper underneath) and leave some space between them as the cookies inflate. Bake at 170 degrees for about 10 minutes until the cookies brown.
If you wish, you can decorate the cookies with chocolate glaze when they have cooled. The amount is enough for about 40 cookies, depending on how big you make them.