Walnuts are fruits, and they grow on trees. They have hard, 2-lobed shells. If cracked just right, they open like a book. The English walnut is sometimes called the Persian walnut, and it is the one most commonly cultivated for food. Black walnuts are also edible, but they are smaller and more difficult to open than the English walnut. Nonetheless, many cooks prefer the richer taste of a black walnut over that of an English one.
English and black walnuts are good sources of copper and manganese. Walnuts are also an excellent source of antioxidants, and scientists believe that moderate intake of walnuts may have a beneficial effect on blood pressure, lipid levels and blood sugar. Walnuts have lots of protein and also contain high levels of a compound called alpha-linolenic acid (ALA), which is a type of omega-3 fatty acid. A recent study suggests that the ALA consumed in walnuts may slow the breakdown of bone that occurs with age. Recent evidence also suggests that at least in rats, the consumption of walnuts slows brain aging.
Walnuts are versatile. Eat them out of the shell, or bake or cook with them.
What to Look for
If you are purchasing whole walnuts that are still in the shell, choose ones that feel heavy for their size. Avoid ones with shells that are cracked, discolored or have other signs of damage. Walnuts with damaged shells may contain nutmeats with mold.
If you are buying shelled walnuts, avoid ones that seem rubbery or dried out or that smell rancid. Pecans, hazelnuts and pine nuts may be good substitutes if you can't get good quality walnuts. Candied and pickled walnuts are also available at food specialty stores.
Common Pitfalls
Walnuts are nutritious but calorie-packed. Just a single ounce has more than 170 calories and 17 g of fat. Fortunately, most of the fat is the healthier, polyunsaturated type. But if you decide to add walnuts to your diet, you'll probably need to take something else out of your diet, like a can of soda, to make up for the increased number of calories.
Because of their high polyunsaturated fat content, walnuts are perishable. After purchase, put shelled walnuts in an airtight container in the refrigerator or a cool, dark storage area, where they can stay for 6 months. If you store them in the freezer, they will last for a year. Walnuts in the shell can be stored in a dry place for about 3 months.
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