Walnuts are a big part of the Greek cuisine, the most popular dessert and what most people are familiar with is baklava. We also use walnuts in our main dishes and pilafs and I have chosen to do a Pearl Barley Pilaf with Toasted Walnuts, adding a sweet potato for an additional nutritional boost. Serve this alongside a roasted pork tenderloin, BBQ steak, or with a fresh green salad to complete your meal. Try using walnuts more often in your cooking for their strong nutritional value. Check out the benefits of walnuts below.
- Source of plant-based omega 3-fatty acid alpha -linolenic acid (ALA) 1/4 cup= 2.5 grams
- Antioxidants such as melatonin and gamma-tocopherol (a form of vitamin E)
- Highest amounts of antioxidants among the tree nuts and peanuts.
- The American Heart Association certified walnuts as a heart healthy food.
- Protein and fiber-rich.
Did you know these facts about walnuts:
- California walnuts account for 99% of the commercial U.S. supply.
- Introduced to California back in the 1700’s by the Franciscan Fathers.
- There are over 4,000 walnut growers in California.
- California land is covered with 245,000 walnut bearing acres.
- Harvested between September to November, October was named California Walnut Month.
- 1 teaspoon olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 sweet potato, peeled and chopped in ½ inch cubes
- 2 quarts chicken or vegetable stock
- 1 lb. 5 oz. pearl barley
- ½ teaspoon salt
- ½ cup toasted walnuts, divided
- 1 tablespoon fresh parsley, thyme, chives, finely chopped
- ¼-1/2 teaspoon ground cinnamon
- In a medium saucepan, add olive oil and heat to medium.
- Add the onion and garlic and saute until onions are translucent.
- Add the sweet potato and saute for 2 minutes.
- Add the barley, ¼ cup of the walnuts, salt and stock.
- Bring the liquid to a boil.Remove the pan from the heat.
- Cover and place in the oven for 45-60 minutes until the barley is tender and all the liquid has been absorbed.
- When barley is cooked, stir in the remaining walnuts, cinnamon and fresh herbs.
Tips for other cooking techniques:
- Bake walnuts on a cookie sheet, in a single layer at 350 degrees for 8-10 minutes or bake in a skillet.
- Add shelled walnuts to a pot of boiling water, remove the pot from the heat and let stand for 2 minutes,drain.
- Seasoned nuts: Heat up walnuts in the oven or microwave. While warm add your favorite herbs and dried spices. (my favorite is rosemary with olive oil)
For more walnuts recipes visit:
Farro Salad with Pixie Tangerines and Walnuts
Note: California Walnuts provided me with a delicious bag of walnuts. I did not get paid by California Walnuts to write this post.
© 2013 – 2016, Mary Papoulias-Platis. All rights reserved.
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