Home' Advocate Communications : Fiordland Advocate 17 July 2014 Contents Page 10 I 17 July, 2014
A cracker nut
Walnuts are one of the oldest
sources of food known to man. ..
The so-called European walnut
is one of half a dozen species
and is indigenous to Persia. The
Phoenicians traded walnuts. The Romans sanctified them naming them
julgas regia in honour of Jupiter their king.
The nut trees were introduced to Britain in the 16th century where they
were called walnuts because, in the language of the day, wal meant
Walnut trees flourish in temperate climates and start bearing nuts six
to eight years after being planted and continue to produce for about a
century. In New Zealand, small green fruits arrive about January and
before the inner shell is formed, they are often gathered to turn into
ketchup or to pickle. The walnuts turn black and these vinegary morsels
are excellent served with roasted pork or on antipasto platters with
We enjoy walnuts as nibbles, in salads, baking and desserts but in
many European countries they are simmered with poultry, used as a
stuffing for meat or ground and turned into soups or sauces.
Walnuts contain 52 to 70 per cent oil and more than 90 percent of this
is as unsaturated fatty acids - the good oil that helps to lower levels
of cholesterol in the blood. They are great brain food - if you look at
a walnut in its shell it looks like a brain! They're also high in omega-3,
protein, minerals and fibre and have been found to help reduce the risk
of type-2 diabetes.
Walnuts will keep fresh in their shells in a cool place for many months.
When shelled, I believe they are best refrigerated or frozen to keep their
fabulous nutty flavour and, in warmer climes, to prevent them from
becoming rancid. It is not necessary to rub off the papery skin as this is
where many of the antioxidants are stored.
Take care when toasting walnuts. Excessive heat can damage the
heart-friendly fats so keep the toasting temperature to 180 0 C or under
and bake them for no more than 10 minutes.
Raspberry-topped Walnut Cake
Servings of this delicious cake can be warmed in the microwave.
2 112 cups wholemeal flour
1112 teaspoons ground cinnamon
1 tablespoon baking powder
% cup packed brown sugar
1 cup low-fat milk
1 egg, lightly beaten
50g butter, melted
2 tablespoons canola oil
% cup walnut pieces, chopped
2 cups frozen or fresh raspberries
2 tablespoons caster sugar
Preheat the oven to 180 0 C. Lightly
grease a 20cm square baking tin
and line with baking paper.
Place the wholemeal flour,
cinnamon, baking powder and
brown sugar in a large bowl and
Combine the milk, egg, butter
and canola oil. Stir into the dry
ingredients. Fold in the walnuts.
Pour the mixture into the prepared
pan. Scatter the top with the
raspberries. Sprinkle with the
Bake for about 1 hour or until a
skewer inserted into the centre of
the cake comes out clean. Cool
for 10 minutes then lift out onto a
wire rack to cool completely.
Great served warm cut into
squares and topped with whipped
cream. Makes 16 pieces.
Store these tasty nuts in an airtight container in the refrigerator.
2 cups walnut halves
3 tablespoons dried rosemary
1 teaspoon flaky sea salt
1f4 teaspoon ground cayenne
Preheat the oven to 180 0 C.
Place the butter and seasonings
in a frying pan. Keep warm for a
few minutes to allow the flavours
to infuse. Add the walnuts,
stirring until well-coated with the
Place the walnuts in a saucepan
and cover with cold water. Bring
to the boil. Simmer for 2 minutes,
then drain well. Place on paper
towels to dry completely.
Spread on a baking tray in a
single layer. Bake for 10 minutes,
until golden. Cool. Serve at room
temperature. Serves about 8.
Walnut-coated Chicken Drums Blue Cheese
A healthy option to fried chicken. Make it gluten-free by using GF
8 large chicken drum sticks
1 cup buttermilk
112 cup each: finely chopped
walnuts, dried breadcrumbs,
cornmeal (or fine polenta)
1 tablespoon smoked paprika
1 teaspoon each: dried thyme,
oregano, ground cumin
pinch chilli powder
salt and pepper to taste
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Place the chicken in a plastic bag
and add the buttermilk.
Move it around so the chicken is
Refrigerate for 10 minutes.
Preheat the oven to 170 0 C.
Lightly oil a large baking pan.
Combine the remaining
ingredients in a bowl.
Remove the chicken from the
buttermilk, shaking off any excess.
Dip one piece at a time into the
walnut mixture and place in the
Ensure there is plenty of space
between each piece so the
chicken goes crisp.
Bake for about 50 minutes,
turning each piece over carefully
halfway through cooking.
Green peppercorns in brine
can be purchase from selected
supermarkets, delis and Asian
2 teaspoons butter
% cup walnut pieces
125g blue cheese eg Kikorangi
3 tablespoons cream cheese
1 tablespoon each: sherry, drained
green peppercorns, finely chopped
Melt the butter in a small frying
pan. Add the walnuts and stir-fry
gently, until just toasted. Cool.
Ensure the cheeses are at room
temperature. Mash them together
in a bowl. Add the sherry and
peppercorns. Cover and refrigerate
for several hours.
Combine the chopped walnuts and
parsley in a bowl. Roll teaspoons
of the cheese mixture into balls.
Roll in the walnut mixture. Place
on a baking paper-lined plate and
refrigerate until ready to serve
Makes about 20.
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