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The Walnut is the King or Queen of nuts. It is the fruit of trees that can grow up to 30 metres and is too big to plant in most large gardens. It should therefore be considered as a worthwhile purchase on the weekly shopping list. Nuts with the highest food value and nourishment are ones that are in their shells and as fresh as possible. The English Walnut contains iron, calcium, potassium, phosphorous, protein, carbohydrate, omega 3, omega 6 and linolenic acid, and is one of the super foods. A small handful each day helps to protect the body. It can be chopped up and added to savoury dishes, puddings, cakes, salads, fish, meat and cheese but for those who do not like to crunch on nuts, walnut oil is now available from most supermarkets – (when buying vegetable or nut oils try to buy cold pressed varieties as they retain more nutrients).

Note: one small handful of nuts is a healthy snack, two small handfuls of nuts is a healthy but weight gaining snack!