Wholesome, grounding and packed with goodness, walnuts are the perfect nut to welcome the new year.
As many of us are craving fresh starts, nourishing foods and simple pleasures in the kitchen, walnuts tick every box. With their rich, earthy flavour and satisfying crunch, walnuts bring comfort and balance to both sweet baking and savoury cooking, making them a pantry essential for the year ahead.
From scattering chopped walnuts over salads to baking a classic date and walnut loaf or simply enjoying them straight from the pack, this timeless nut is all about nourishing habits and feel-good food.
Let’s crack into the story of walnuts in our In a Nutshell series.
What Are Walnuts?
Walnuts are edible seeds that grow on the walnut tree, most commonly the English walnut (Juglans regia). Inside a hard outer shell sits the familiar wrinkled walnut kernel, often compared in shape to a human brain - a fitting visual given their reputation as a brain-boosting food.
Walnuts on a tree grow inside a green husk that splits open when ripe, revealing the shell within. Once harvested and dried, walnuts can be enjoyed raw, roasted or used across a wide range of recipes. Their slightly bitter, nutty flavour makes them incredibly versatile in both baking and everyday cooking.
A Little Walnut History
Walnuts have been enjoyed for thousands of years and are one of the oldest tree foods known to humans. Originating in regions of Central Asia and the Middle East, walnuts spread through Europe via ancient trade routes before making their way across the globe.
They’ve long been valued not only for their flavour, but also for their ability to store well, making them a staple food through the winter months. Today, walnuts feature in cuisines worldwide from traditional European baking to Middle Eastern sweets and modern plant-based dishes.
Walnut Benefits
Walnuts aren’t just delicious - they’re incredibly nourishing, making them a natural choice for New Year resets and mindful eating. Some key walnut benefits include:
- A rich source of healthy fats that support heart health.
- Plant-based protein to help keep you feeling full and satisfied.
- High in fibre, supporting healthy digestion.
- Naturally containing antioxidants that contribute to overall well-being.
- A nutrient-dense whole food that fits beautifully into balanced eating.
Their unique combination of fats, protein and fibre makes walnuts a grounding, sustaining food, ideal for setting healthy habits in January.
Simple Ways to Enjoy Walnuts
Walnuts shine in both sweet and savoury recipes, making them a year-round kitchen hero.
- Snack them: Enjoy raw walnuts on their own or lightly toasted for extra flavour.
- Bake with them: Add chopped walnuts to cakes, cookies or a classic date and walnut loaf.
- Candy them: Candied walnuts make the perfect crunchy topping for desserts, salads or cheese boards.
- Savoury dishes: Toss walnuts through salads, pasta or roasted vegetables for texture and depth.
- Breakfast boost: Sprinkle walnuts over porridge, granola or yoghurt for a nourishing start to the day.
Fun Walnut Facts
- Walnut trees can take up to 5-7 years to begin producing nuts.
- Walnuts have been nicknamed the “brain food” thanks to their shape and nutrient profile.
- A single walnut tree can produce thousands of walnuts each year.
- Walnuts are one of the few nuts naturally high in omega-3 fats.
The Bottom Line
Grounded, nourishing and endlessly versatile, walnuts are the perfect nut to ease into the new year. Whether you’re baking a wholesome loaf, experimenting with new walnut recipes or simply adding them to everyday meals, walnuts bring warmth, balance and nutrition to your kitchen.
As January invites us to slow down, reset and nourish from within, walnuts remind us that simple, whole foods can be both comforting and powerful.
Here’s to a fresh year, nourishing choices and cracking into walnut goodness - one crunchy bite at a time.
Crunch into Deliciousness
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