New research has found that boosting Omega-3 intake could help protect women against Alzheimer’s. While many people associate omega-3 with oily fish, California Walnuts are the only tree nut to provide the essential plant-based omega-3 ALA (2.7g per 30g serving) – making them an easy and versatile way to boost intake through everyday meals.
California Walnuts are nutritional powerhouses that will bring a health boost to mealtimes. They are also extremely versatile and add great taste and texture to recipes, with a mild, smooth and creamy flavour. California Walnuts also offer multiple nutrition benefits from being a rich source of the plant-based omega-3, alpha-linolenic acid (ALA), 2.7g/ 30g*, 4.4g of protein and 1.4g of fibre1. They are packed with antioxidants, have an approved health claim relating to CVD2 and have the heart healthy seal of approval from Heart UK.
California Walnuts has developed four omega-3 rich recipes that pair walnuts with other nutrient-packed ingredients like salmon, lean meats and vibrant veg. Each recipe combines the unique plant-based omega-3 benefits of walnuts with wholesome ingredients that make eating for brain and heart health both delicious and accessible.
Walnut & Herb Salmon With Potato Crisps
Ingredients
- 275 g Maris Piper potatoes thinly sliced
- 2 tsp oil
- 25 g California Walnuts finely chopped
- Pinch chilli flakes
- 1 tsp harissa paste
- ½ tsp smoked paprika
- 1 tbsp chopped parsley
- 2 spring onions finely chopped
- 2 salmon fillets
- 300 g tenderstem broccoli
Instructions
- Rinse the potatoes in cold water until the water runs clear. Dry on a clean tea towel. Toss with the oil and season well. Transfer the potatoes to the tray of an air fryer and air fry at 200oC for 20-25 minutes, stirring halfway through until golden and crispy. Remove and set aside.
- Mix together the Walnuts, chilli flakes, harissa, smoked paprika, parsley and spring onions and spoon on top of the salmon fillets. Line the air fryer tray with baking parchment and add the salmon. Air fry at 200oC for 8-10 minutes until golden and the salmon is just cooked through, covering loosely with foil towards the end if they look a little dark.
- Meanwhile, steam the broccoli for 3-4 minutes or until just tender.
- Serve salmon with the potato crisps and broccoli.
Walnut Mince Chilli
Ingredients
- 100 g California Walnuts
- 300 g mushrooms
- 1 tbsp oil
- 2 cloves garlic crushed
- 1 tsp ground cumin
- 1 tsp chilli powder
- 400 g can chopped tomatoes
- 2 tbsp tomato puree
- 400 g can red kidney beans drained and rinsed
- 400 g can black beans drained and rinsed
- 2 tbsp chopped coriander
Instructions
- Place the walnuts in a food processor and mix to give a coarse crumb. Repeat with the mushrooms and mix into the walnuts.
- Heat the oil in a large saucepan and fry the walnut mixture and garlic for 5 minutes. Add the spices and cook for 1 minute. Stir in the tomatoes, tomato puree and both beans and cook gently for 10 minutes, stirring occasionally. Season and stir in the coriander.
California Walnut and Kale Salad with Grilled Salmon
Ingredients
- 150 g kale stalks removed and roughly chopped
- 3 lemons
- 1 tsp salt
- 2 anchovies
- 2 tbsp walnut oil
- 4 tsp soy sauce
- 4 tsp maple syrup
- 1 tsp smoked paprika
- 4 salmon fillets
- 120 g California walnuts toasted and roughly chopped
- 150 g cherry tomatoes halved
- 40 g parmesan grated
Instructions
- Place the kale into a large mixing bowl and squeeze over the juice of one lemon, sprinkle with the salt and toss together to coat the leaves, then leave to one side.
- Next, muddle the anchovies in a pestle and mortar with the walnut oil, then set aside.
- Whisk together the soy sauce, maple syrup and smoked paprika. Place the salmon fillets skin side up on a baking tray lined with foil and brush with the soy mixture.
- Cut the remaining lemons in half and place next to the salmon fillets. Grill skin side up for 3-4 minutes, then flip the fillets and grill for a further 3-4 minutes, or until tinged golden brown.
- While the salmon is grilling, toss the California walnuts, tomatoes and parmesan together and add to the dressed kale, then stir the walnut oil and anchovy dressing through the salad.
- Divide the kale salad between four plates and top with the salmon and griddled lemon to serve.
Miso Walnut & Chicken Stir Fry
Ingredients
- 2 tsp white miso paste
- 2 tbsp light soy sauce
- 500 g chicken breast fillet sliced
- 1 tbsp toasted sesame oil
- 75 g California Walnuts
- 1 red onion sliced
- 1 green pepper sliced
- 2 large ripe plums stoned and cut into wedges
- Coriander leaves to garnish
Instructions
- Mix the miso with 1 tbsp soy sauce and stir in the chicken.
- Heat the oil in a wok or frying pan and fry the chicken for 3 minutes then add the walnuts and onion and fry for a further 3 minutes. Stir in the pepper and plums and cook for 2-3 minutes until softened, add in the remaining soy sauce off the heat.
- Garnish with chopped coriander.
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