In Season: Walnuts


Signified by its wrinkly, brain-like appearance, the walnut is not a ground nut, but a tree nut from any tree of the Juglans genus. Raw walnuts contain 15 times more antioxidant properties than vitamin E and all other types of nuts, but cooking or roasting rapidly depletes the quality of the antioxidants. Walnuts are rich in polyunsaturated fat, and while still considered a fat, polyunsaturated fat actually aids in weight loss. You can eat walnuts by the handful, sprinkle them on salad, or make a rich spread.

>> Waldorf Salad Recipe

In a medium bowl, stir together 3 tablespoons mayonnaise or yogurt and 1 tablespoon fresh lemon juice. Add 1/2 teaspoon of salt and 1/4 teaspoon of ground pepper. Mix in 1 chopped apple, 1/2 cup thinly sliced celery, 1/2 cup red seedless grapes, and 1/2 cup chopped walnuts. Serve chilled on fresh lettuce.

>> Vegan Carob Cookies

Process 3/4 cup raw walnuts, 1/4 cup raw carob powder, and 1 cup of raisins in a food processor until sticky. If the mixture does not stick, add a tablespoon of water. Form mixture into cookie shape.

>> Raw Walnut Spread

Chop 2 cups walnuts, 2 stalks celery, 1 cup green onion, 1 bell pepper (whatever color you prefer), and 3/4 cup sundried tomatoes or 1/2 cup Kalamata olives and place ingredients in food processor. Process until reaching desired texture. Spread on crackers, sandwiches, or use as a vegetable dip.