Nuts – Unique Characteristics and Application in the Art of Cooking
Mia Hoffmann
2026-03-18
4 min. read
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Nuts constitute a treasure trove of many nutrients, especially vitamin E. These delicious delicacies should not be overlooked, especially in the diet of individuals with circulatory issues.
Basic data on lady nuts
Nuts are one of the most popular nuts in the world. They originate from a bush known as the common legume tree (Corylus avellana L.), which belongs to the birch family. Each year, a rise in its worldwide cultivation is observed. The leading country in production is Turkey, with Italy, the United States, and Azerbaijan also playing a significant role. In Poland, an increase in production is also observed, with most cultivation areas located in the Lublin region. The nuts processed in Poland's climate are mainly food variants (fruity), characterized by large fruit sizes (H. Ciwska-Żytkiewicz 2016; M. M., J. A. Parchowski, W. Rekronicz 2016).
Properties and composition of walnuts
The primary constituent of walnuts is fat, which accounts for approximately 65% of the energy provided. A significant portion of their composition consists of unsaturated fatty acids, which have a beneficial impact on the human body: they enhance the functioning of the circulatory system, exhibit anticancer properties, and reduce cholesterol and triglyceride levels in the body. These nuts are also a rich source of vitamin E, which affects the immune system by improving immunity. It is worth noting that, compared to other types of nuts, walnuts contain low levels of saturated fatty acids, which have a detrimental effect on health due to increasing the risk of cardiovascular diseases such as atherosclerosis, thrombosis, and stroke (M. Wroniak, J. Parzychowska, A. Rekas 2016). The nutritional value of walnuts per 100 g of product (H. Kunachowicz et al. 2016): - Energy: 657 kcal, - Protein: 14.4 g, - Fat: 63.0 g, - Carbohydrates: 14.9 g, - Dietary fiber: 8.9 g, - Calcium: 186 mg, - Magnesium: 140 mg, - Phosphorus: 333 mg, - Vitamin E: 38.7 mg.
Utilization of walnuts in cookery
Walnuts are exceptional ingredients for a multitude of recipes. They are especially excellent in desserts, but can also be utilized in savory dishes. Herein, several proposals are put forth.
A salad with goat cheese and walnuts
Preparation time: 15 minutes Ingredients (portion): arugula handful (20 g), goat cheese portion (40 g), cherry tomatoes handful (100 g), cucumber piece (50 g), walnuts teaspoon (15 g), parsley spoon (6 g), pumpkin seeds tablespoon (5 g), salt sprigs (0.2 g), pepper grains (0.2g).
Chocolate paste with hazelnuts
Preparation time: 20 minutes Ingredients (6 servings): hazelnuts 11⁄2 cups (180 g), cocoa 3 tablespoons (30 g), milk 1⁄4 cup (60 g), honey teaspoon (12 g). Preparation method1. Place hazelnuts on a pan and roast for 5-10 minutes. 2. After roasting, peel the skin off the nuts and blend them. 3. Add the remaining ingredients and blend again until a smooth paste is formed. Nutritional value (per serving): – Energy: 237 kcal, – Protein: 6.4 g, – Fat: 20.1 g, – Carbohydrates: 9.1 g.
Cauliflower cream with additional nuts
Preparation time: 25 minutes Ingredients (portion): - cauliflower - 1/4 piece (200 g), - vegetable broth - cup (240 g), - onion - patch (20 g), - olive oil - teaspoon (5 g), - pumpkin seeds - teaspoon (5 g), - walnuts - tablespoon (15 g), - parsley - tablespoon (6 g), - curry - pinch (0.2 g), - pepper - pinch (0.2 g), - salt - pinch (0.2 g). Preparation method: 1. Pour the broth into a pot, add the cauliflower divided into florets and cook for about 10 minutes. 2. In the meantime, heat the olive oil in a pan and fry the chopped onion. 3. Add the fried onion and spices to the cooked cauliflower, blend everything into a smooth cream. 4. Pour into a bowl, add chopped parsley and pumpkin seeds. 5. Chop the walnuts and add them to the soup. Nutritional value (portion): - energy: 249 kcal, - protein: 9.6 g, - fats: 17.1 g, - carbohydrates: 16.4 g.
Oat biscuits with nuts
Preparation time: 25 minutes Ingredients: rolled oats 5 tablespoons (50 g), emmer flour 3 tablespoons (45 g), eggs piece (50 g), olive oil 4 tablespoons (40 g), erythritol three tablespoons (30 g), walnuts one tablespoon (15 g), dried figs four tablespoons (48 g), baking powder 1⁄2 tablespoon (2 g). Directions: 1. Preheat the oven to 180°C. 2. In a bowl, combine oats, flour, erythritol, and baking powder. 3. Chop walnuts and dried figs and add them to the bowl. 4. Add olive oil and egg, and mix everything well. 5. Line a baking sheet with parchment paper. 6. Use a spoon to shape biscuits on the paper and bake for 15 minutes. Nutritional value per serving: – energy: 103 calories, – protein: 2.2 g, – fat: 5.9 g, – carbohydrates: 10.1 g.
