There’s something satisfying about cracking open a walnut. The wrinkled shape, the rich, slightly bitter taste, the gentle crunch. Walnuts have been enjoyed for thousands of years, and they’re one of the easiest nourishing snacks to keep on hand.

Why walnuts are worth a place in your kitchen

Walnuts contain a mix of healthy fats, including a plant form of omega-3 fat, along with fibre, protein, vitamins, minerals and antioxidants. Researchers have taken an interest in nuts like walnuts as part of a balanced diet that supports overall wellbeing, including heart and brain health.

No single food is a magic bullet, of course. Walnuts are simply one lovely, nourishing part of a varied way of eating.

Easy ways to enjoy them

  • A small handful as a snack. A handful is a satisfying amount.
  • Sprinkled on breakfast. Add a few to oats, yoghurt or cereal.
  • In salads. Walnuts pair beautifully with leafy greens, apple, pear or beetroot.
  • Toasted. A few minutes in a dry pan brings out their flavour. Watch them carefully, as they burn quickly.
  • In baking. Banana bread, muffins and biscuits all welcome a few walnuts.
  • Blended. Try them in pesto instead of pine nuts.
  • With fruit. Walnuts and dates or dried figs make a simple, sweet treat.

Enjoy them mindfully

Next time you eat a walnut, try slowing down. Notice its shape and texture. Smell it. Take a small bite and really taste it. You may be surprised how much flavour there is when you give it your full attention. How to start eating mindfully has more ideas.

A few things to keep in mind

  • Allergies. Tree nut allergies can be serious. If you or someone you’re feeding has a nut allergy, avoid walnuts.
  • Storage. Walnuts can go rancid. Store them in an airtight container in a cool place, or in the fridge or freezer.
  • Variety. If you don’t like walnuts, that’s fine. Other nuts and seeds offer their own goodness.

How little is enough

Add a small handful of walnuts to one meal or snack this week. Enjoy them slowly and notice how they make the food feel more satisfying.

For more simple ideas, read 20 healthy food swaps that most people overlook.

For more kind, simple ideas for everyday meals, you’ll find a gentle food guide on the Guides page.