Here we buy and store our walnuts in the shell and only when we go to eat them or use them for cooking do we take them out of the shell. There is a sweet satisfaction I find with shelling seeds and nuts…and kind of fun too!

Walnuts are another nutritiously dense food that should be a staple in anyones pantry. They are wonderfully good for you as they are high in protein, a source of omega 3 fatty acid.





A good source of Protein, which is a building block for most of the body’s structures, helps to regulate fluid balance and as antibodies.

Walnuts are a great source of Omega 3 fatty acids, which help to lower blood pressure, help support a healthy immune system and help with inflammation.

A good source of B1 (Thiamine), which is used in energy metabolism.

A good source of Folate, which is used in DNA synthesis and thus important in new cell formation.

Another good source of Iron, which is necessary for oxygen transportation in the blood and utilisation of energy.

A great source of Magnesium, supports bone mineralisation, normal muscle contraction and immune system function.

An excellent source of Manganese, helps with bone formation and is a cofactor for enzymes.

Another great source of Phosphorus, it is part of every cell and is important in genetic material.

Walnuts are a great source of Zinc, which is such an important mineral as it has many functions including: involved in making proteins and genetic material, immune reactions, wound healing, and normal development of the foetus. 


Recipes with Walnuts



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Firstly thank you for visiting The Unprocessed Pantry! I'm Shannon and I am absolutely passionate about nutrition, food and cooking! Learn more...



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