Ingredient Ideology | WARMING UP WITH WALNUTS A BUNDLE FULL OF BENEFITS TO EXPLORE AND IMBIBE By: Dr. Kaviraj Khialani- Celebrity Master Chef.

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Walnuts are one of those varieties of nuts which have been known to us for a very long time and come winter come walnuts used to be the call I heard as I grew up from the elders in the house to the kids all would get going working hard to crack those nuts against all possible options to check what’s in store within and relist the fruit from the bundle of joy and well-being.

Walnuts are known to be an edible seed of a drupe and not a true botanical nut, rounded, single-seeded stone fruits of the walnut tree used for its inner goodness upon ripening and nutritive consumption, we often refer to them as Persian or English varietals, not to forget they must be processed and stored properly since their poor storage often makes them susceptible to insect and fungal mold infestations, a mold-infested walnut batch is to be discarded completely.

From having it as it is in its naturally crunchy texture and dense woody mouthfeel to having it in desserts, coffee walnut brownie, date, walnut pancakes, walnut banana bread, in health bars, in chocolates, milkshakes, smoothies, a few main courses as well walnuts have found their space well enough in our kitchen and bakery since a while now.

Let us have a look at them:

Top 10 Health Benefits of Warming up with Walnuts:

1. Walnuts are considered good for hair, skin, bones and assist in graceful aging.

2. Walnuts are high in antioxidants, helps fight stress, are a nutritionally dense form of food.

3. Walnuts assist our body in healthy blood formation, lubricates our digestive system.

4. Walnuts are a rich source of Vitamin E and omega 3 fat from plants including walnuts which is called alpha-linolenic acid [ALA]

5. Walnuts are known to be good for memory and the brain and also improve metabolism.

6. Walnuts also contain Vitamin- B complex, they also strengthen the kidneys and lungs.

7 Walnuts prevent inflammation in the body and prevents constipation and helps digestion in our system.

8.Walnuts help in the treatment of type-2 diabetes and also helps in weight loss and management.

9. Walnuts are also called longevity food, get us good sleep, and also helps reproductive health in men.

10. Walnuts offer us a balance of all the essential nutrients needed on a daily basis for smooth functioning and also its consumption gives a feeling of satiety and fullness.

Top 10 Culinary Uses of Walnuts:

1. Adding walnuts to health shakes and bars, having them in between the meals during the day, having them in warm milk before sleeping at night, walnut cinnamon cookies & soy walnut biscuits are a good choice as well.

2. Walnuts have been used in making Akhroat ka halwa, sheera, and also used in making various Indian sweet look great as a part of the garnish.

3. Using walnuts in salads adding them for that crunch on top is a great option, it also can form the part of the body like in Waldorf salad, try adding it to a vinaigrette dressing it works well too, also a little drizzle of walnut oil on a salad can change its entire mouthfeel.

4. Date & walnut muffins, banana flaxseed and walnut bread, whole-grain pancakes with fruity walnut toppings, walnut, tropical fruit waffles are some of the ways of using it.

5. Walnuts in stir-fries, adding them to a filling for pies, crusts, pastries, and tarts also works well, it can easily blend itself well be it sweet or savory preparations.

6. Cheese, spinach and walnut tartlets, chicken and walnut pies, walnut and mushroom crepes, soy walnut meatballs, tofu, and walnut Asian style stir fry are some of the ways to use walnuts too.

7. Add them for that crunch to a sandwich spread as well with avocado, lime, mint, garlic, and olive oil to spread its wholesome nutrition on the bread layering it to be relished.

8. Steamed fish with walnuts dressed in sweet chili sauce wrapped in lettuce leaves, walnut oatmeal idlis, walnut and tahini chutney, walnut butter on crackers with grapes and cheese like a canape concept.

9. Baked berry and walnut bread pudding with custard sauce, walnut parfaits, date and walnut mousse, chickpea walnut falafels in pita pockets, coriander walnut, and chili pesto sauce tossed with boiled pasta of your choice and fresh basil, parmesan shavings.

10. Walnut, Celery, and Cream Cheese in pastry cases called Vol-Au-Vents, open sandwiches, dips, and chutney concepts with walnut and paprika blended with tahini paste and mayonnaise can be offered with grilled and BBQ foods as well.

Here are a few simple and easy to make recipes with Walnuts for all our readers:

Recipe-

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1] HERBED WALNUT & PEA DIP

Ingredients:

  • Walnuts- 10-12 nos.

  • Boiled chickpeas- 1 cup

  • Garlic- 1 tsp chopped

  • Coriander leaves tbsp. chopped

  • Mayonnaise- ¼ cup

  • Salt and crushed black pepper- to taste

  • Roasted crushed cumin – ½ tsp

  • Mixed herbs- ½ tsp

  • Chili flakes-1/2 tsp

  • Olive oil/ oil- 1 tbsp.

  • Lime juice- 1 tbsp.

  • Chilled water- 2 tbsp.

To serve the dip with: assorted sticks of vegetables/ crackers/ pita bread/ cheese straws/ Lavash etc.

Method:

1. Prepare all the ingredients for the dip and keep ready

2. Using a mixer grinder jar combine together all the ingredients and churn them well into a dip.

3. Remove and serve into a dip bowl, serve chilled.


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2] HEALTHY FRUITY WALNUT SHAKE

Ingredients:

  • Walnuts- 5 -6 nos.

  • Soy milk/milk/oats milk/- 2 cups

  • Vanilla essence or a pinch of green cardamom/cinnamon powder-1 pinch- [any 1]

  • Banana- 1 no ripe

  • Dates- 3 -4 no.

  • Mint leaves- 4-5 no.

  • Chia seeds/ sunflower seeds/pumpkin seeds- 1 tsp [any 1]

Can add any other nuts or dried fruits of your choice as well like apricots/ raisins/sultanas etc.

Method:

1. Prepare all the ingredients for the healthy shake.

2. Using a blender churn together all the ingredients to a smooth texture.

3. Pour into serving glasses and garnish as desired and relish.

Recipe-

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3] WALNUT VEGGIE SOUP

Ingredients:

  • Walnuts- 6-8 nos.

  • Olive oil/oil -1 tbsp.

  • Bayleaf-1 no

  • Garlic- 1 tsp chopped

  • Ginger-1 tsp chopped

  • Spring onion/onion- 2 small- chopped.

Assorted mix vegetables of your choice: carrots/beans/peas/potatoes/pumpkin/capsicums/sweet potato/beetroot etc can be used.

For non-veg options: add boiled chicken/ saute prawns/ sliced sausages etc once the soup is ready.

  • Salt and pepper to taste

  • Water/veg stock- 3-4 cups

  • Tomatoes-2 med sized chopped

  • Mixed herbs- ½ tsp or fresh herbs like basil/rosemary/thyme

  • Garam masala powder-1/2 tsp

  • Milk top cream- 2 tbsp.- optional

  • Coriander leaves- 2 tbsp. for garnish.

Method:

1. Prepare all the ingredients for this healthy and worthy soup.

2. Heat oil in a pan, add in the Bayleaf, onions, garlic, ginger & saute for a few seconds.

3. Add in the vegetables of your choice, tomatoes, salt, pepper, spices, herbs, chili flakes, tomatoes and mix well.

4. Add in the water/stock and simmer for 20-25 mins, cool, remove the Bayleaf, puree and strain the mixture.

5. Bring it back to a boil, check for seasonings, texture, etc and add in the cream, walnuts and mix well.

6. Serve hot.

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Brief About The Writer:

Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai-based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.