Ingredient: Walnuts
Walnuts look just like tiny brains, and centuries ago, this resemblance was taken seriously: herbalists believed walnuts must therefore be good for your brain. And whether by luck or skill, they were right.
The Romans called them Jovis glans, meaning “Jupiter’s acorn”, which is where their botanical name, Juglans, comes from. They were considered food fit for the king of the gods and travelled west from ancient Persia along the Silk Road.
China now grows more walnuts than anywhere else, but walnut trees grow happily in Britain too. Look out for fresh “wet walnuts” in early autumn. Pickled walnuts are harvested even earlier, while still green and before the shell hardens.
Walnuts contain more plant omega-3 than any other common nut, along with copper, manganese, fibre and natural antioxidants. Much of the good stuff is in the slightly bitter brown skin, so you don’t need to rub it off.
Keep walnuts in the fridge or freezer once opened, as their delicate oils can quickly go stale. I love them stirred through porridge, toasted for salads or they are great baked into banana bread. For your little ones, grind them or use smooth walnut butter, but whole nuts aren’t for under-fives.
