Go Smart with California Walnuts Smart Menus Program: Delicious, convenient recipes aimed at changing the way Americans eat, brought to you by best-selling author and Oprah regular Dr. Michael Roizen and James Beard award-winning cookbook author Mollie Katzen. Smart Menus is designed to help people embrace a smart eating style that’s long on taste and convenience and short on scolding. Smart recipes and tips on how to create your own smart eating style are available at www.walnuts.org/smartmenus.
Walnuts are delicious eaten out-of-hand without any kind of cooking, preparation or seasoning. That said, many people find that toasting and blanching can enhance their naturally sweet, nutty flavor.
Be aware, however, that heating nuts does reduce walnuts nutritional quality. Lab analysis shows that when walnuts are toasted at 350ºF for 8-10 minutes, they lose 5% of the omega-3 fatty acid, alpha linolenic acid (ALA). Gamma-tocopherol, an antioxidant that protects the healthy oils in walnuts from the heat, has a much larger loss (60%) when toasted under the same conditions.
How to Toast Walnuts Regardless of toasting method, walnuts can be toasted either dry or with a dash of oil.
Bake walnuts on a cookie sheet, in a single layer, at 350°F for 8 to 10 minutes, checking frequently.
Microwave walnuts in a single layer on a microwave-safe plate on medium-high for 5 to 6 minutes, stirring every 2 minutes.
Cook walnuts in a skillet at medium-high heat for 3 to 5 minutes, stirring frequently.
Blanching Walnuts To blanch, add shelled walnuts to a pot of boiling water, remove the pot from the heat and let stand for 2 minutes, then drain.
To learn more about Walnuts, check out the other parts of this Ingredient Feature:
Healthy Living 
Go Smart with California Walnuts Smart Menus Program: Delicious, convenient recipes aimed at changing the way Americans eat, brought to you by best-selling author and Oprah regular Dr. Michael Roizen and James Beard award-winning cookbook author Mollie Katzen. Smart Menus is designed to help people embrace a smart eating style that’s long on taste and convenience and short on scolding. Smart recipes and tips on how to create your own smart eating style are available at www.walnuts.org/smartmenus.
