Among the acorn squash, Brussels sprouts and pumpkin everything, there’s another ingredient you might find at your local farmers’ market. Autumn is also walnut season. From mid-September and into November, these odd-looking nuts mature on their trees and are ready for picking.
Like almonds or pumpkin seeds, these nuts have their own distinct flavor that can be used in a variety of ways. They’re often found as an add-in for salads, mixed in with dried fruits or used in desserts. But with autumn in full swing, there are so many more ways these crunchy bites can be incorporated into your fall favorites.
In addition to its delicious and smooth flavor, walnuts also bring valuable health benefits you won’t want to ignore.
Health Benefits of Walnuts
Whether you grab a few for a snack or chop them up for a salad, the nutritional make-up of walnuts can be a real benefit for your diet. Like most other nuts, walnuts can be fairly high in calories. But don’t let that scare you off of these nutrient-packed bites. Even in just the small, one-ounce serving suggestion, these nuts can work wonders.
Walnuts are high in polyunsaturated fat -- what’s often referred to as the “good” kind of fat. Their omega-3 fatty acids, which is great for your heart health. Walnuts can also be helpful in lowering bad cholesterol, easing inflammation that can lead to heart disease, preventing blood clots and its antioxidants may be useful in preventing certain types of cancer.
If the rich flavor of these seasonal nuts weren’t enough, its health benefits add on more important reasons to take advantage of these power-packed bites. And whether you get that flavor and those benefits from the nuts themselves or from its rich oil, your heart will thank you for it.
Embracing the Flavor with a Specialty Oil
At Fustini’s you can add this signature and versatile walnut flavor to a variety of dishes with ease. This walnut oil is made from actual crushed walnuts and then filtered. It’s great as a finishing oil with salads, fruit, seafood, veggies and baked goods. With its bold, nutty flavor, this specialty oil pairs well with fruity vinegars like West Michigan Blueberrry and Cinnamon Pear. With the combination of seasonal fruits and this nutty oil, your tastebuds will be singing of fall. Other ways you can incorporate this oil include:
- In a vinaigrette with a fruit balsamic for your salad.
- Use it to replace butter or other oils in baked goods like cakes or muffins.
- Combined with a seasonal fruity balsamic to drizzle over your morning oatmeal.
Yet beyond this specialty oil, there are so many ways to celebrate these walnuts and the health benefits that come with them.
Ways to Weave in Walnuts
Whether you’ve been cooking with walnuts for years or are just starting to weave in more into your fall dishes, we’ve got you covered. Here, we share some delicious and easy ways you can celebrate fall with walnuts.
Salads
One of the easiest ways to incorporate walnuts into your healthy cooking is by tossing them on your salad. In addition to their bold health benefits, these chopped walnuts add a smooth crunch to each bite. Especially when paired with other great seasonal fruits like apples and pears, your salad will be boasting of all the great flavors that fall has to offer. Check out these easy salad recipes that include some other great fall produce.
Waldorf Salad - this meat-less salad celebrates the sweet and vibrant flavors of apples, grapes, raisins and walnuts of course. The Michigan Apple balsamic and Walnut Oil finish off the salad to bring fall to each bite.
Tricolor Salad - bring in the bold flavors of a variety of greens in this colorful salad. The combination of Cinnamon Pear balsamic and Walnut Oil harmonizes the fall-inspired ingredients, which include endive, radicchio, arugula and pears. Don’t forget the candied walnuts on top!
Blackberry and Feta Salad - add some crunch to this simple salad by tossing in some walnuts. The bold blackberry flavor sweetens the deal with both the fresh fruit and using Asian Blackberry balsamic in the dressing.
Butternut Squash and Walnuts
In the lineup of most beloved fall produce, butternut squash often finds its way toward the top. Why not team up classic fall ingredients by mixing up your squash with walnuts. This Butternut Squash with Apricot Sauce balances the bright and fruity flavors of apricot and Ginger Lime Agrodolce with the earthy squash and walnuts. Or, prepare your squash your favorite way and top it off with a few handfuls of chopped walnuts.
Get Fishy With Walnuts
Create a dish that’s packed with heart-healthy omega-3s by topping off your fish with walnuts. This recipe for mahi-mahi brings in a sweet and crunchy topping with a tapenade. By combining Traverse City Cherry balsamic, dried cherries, toasted walnuts and Walnut Oil, this topping packs in the flavor for your sauteéd fish.
Add Them For an App
When constructing a charcuterie board for a quick get-together, toss some walnuts on the tray. They’ll balance really well with the other fruits, cheeses and crackers you’ve got ready to go.
If you’re looking to amp up your appetizer game, add some walnut crunch to a brie cheese appetizer. This recipe brings the bold flavors of chocolate and pear for a sweet and spicy scoop. With flavors based off a Mexican chocolate profile, the pear and walnuts help to balance the sweetness and provide a complex flavor profile you’re sure to love.
Granola
Sure, you could pick up a bag of granola from your local grocery store. But why not make your own with walnuts you found at the farmers market? This Blood Orange Granola recipe empowers you to mix and match the ingredients you and your family love to create your own batch of granola. The bold blood orange flavor brings all the nuts, dried fruits and oats together, making the perfect addition to yogurt, ice cream and salads.
Discover Your Fall Favorite
Whether you’re throwing together a quick breakfast or preparing dinner for the family, fall-favorite walnuts can be a great addition for all. Explore these recipes and more to discover how you can add some fall flavor and heart health to your seasonal cooking.
What’s your favorite way to use walnuts in your cooking? Let us know here in the comments or on our social media accounts!