Walnut Halves

There is no question that walnuts are a nutritive food " higher in healthy omega 3 essential fats that any other nut, these gnarly looking tree nuts confer a long list of health-supporting credentials.

Plant based omega 3 fats are called alpha-linolenic acid or ALA - a small handful of walnuts daily is a convenient (and delicious) way to support your omega 3 intake.

Vitamin E fabled for its skin loving properties can be found in walnuts, and in particular in the paper-thin skin, plant compounds known as polyphenols. Both nutrients have antioxidant properties and are invaluable in preventing oxidative damage of LDL (that's the not so good kind) cholesterol " it's this attribute that makes walnuts a good choice for those looking to support heart health.

Magnesium and amino acid arginine can also be added to the nutritional profile of walnuts. There is also defence for walnuts being helpful in managing appetite, largely down to the healthy serving of fibre and healthy fats found in the nut, which satiate hunger.

Walnuts are a versatile accompaniment to myriad dishes " add to bread mixes, cakes, roasted and scattered over creamy blue cheese and pasta, they also make a tasty snack or addition to smoothies.

Why not try something different? Using Walnut Halves have a go at creating this simple yet flavoursome recipe.

Zeytoon Parvardeh (Persian Olive Pomegranate Dip)

The Gilan province of Northern Iran is a region plentiful in olive gardens, they may be the title of this dish, but for us, the walnut is what makes this chunky dip speciality fare.

Ingredients:
128g of unseasoned, green olives, roughly chopped
64g walnuts " toast lightly in a dry pan, cool and finely chop
3tbsp extra virgin olive oil
3tbsp pomegranate molasses " or try Pomegranate with Red Grape Concentrate
3tbsp fresh mint chopped
3tbsp fresh tarragon chopped
1tbsp red wine vinegar
64g Fresh pomegranate seeds
Dried thyme
Ground black pepper and salt (optional, olives can be salty) to taste

Method:
Simply mix all the ingredients (except the pomegranate seeds) together and chill for 2-3 hours. Scatter with fresh pomegranate seeds and serve with warm pitta bread and a dusting of dried thyme.