Good nutrition is the foundation of these goals and an essential part of a healthy lifestyle. Nutrients from food help nourish and nurture the body and mind, support well-being, maintain the immune system, keep people energized, delay the effects of aging and reduce the risk of chronic diseases.
The three recipes are nutritious and wholesome and can be prepared in no time using ingredients including California walnuts, which are rich in nutrients such as heart-healthy omega-3 fatty acids, protein and fiber.
The first recipe, Brussels Sprouts, Cabbage & Walnuts With Brown Butter, uses 500g Brussels sprouts, halved and defrosted if frozen, 200g cabbage, shredded, 50g butter, 50g California walnuts, roughly chopped, and two cloves of garlic, thinly sliced.
To prepare the dish, blanch the Brussels sprouts and cabbage in boiling water for 3-4 minutes and drain. Heat the butter in a large frying pan and, when foaming, add the walnuts and garlic. Continue cooking until the butter turns a light golden colour and develops a nutty aroma. Add the vegetables and fry for 1-2 minutes, then season to taste. Spring cabbage and broccoli can be used as substitutes for the cabbage.
The second recipe, Cherry Walnut Salsa, combines 2 cups of pitted fresh cherries, coarsely chopped, with ⅓ cup California walnuts, chopped, 2 tablespoons red onion, minced, 2 tablespoons fresh cilantro, chopped, 2 tablespoons lime juice, 1 tablespoon jalapeno pepper, minced, and ¼ teaspoon sea salt.
The preparation involves stirring all the ingredients together in a medium bowl before covering and refrigerating until ready to serve. The salsa is best served within 2 hours and can be served with tortilla chips or over grilled chicken or pork.
The third recipe, Sweet Potato & Walnut Brownies, uses one medium sweet potato weighing about 250g, diced, 50g cocoa powder, 30g plain flour, 30g wholemeal plain flour, 1 teaspoon baking powder, ¼ teaspoon salt, 225g medjool dates, pitted and roughly chopped, 100g butter, melted, 1 teaspoon vanilla extract, three medium eggs and 75g California walnuts, chopped.
To prepare the brownies, preheat the oven to 180°C, gas mark 4. Grease and line a 20cm square tin. Place the diced sweet potato and 2 tablespoons water in a microwaveable bowl, cover and cook on high for 6 minutes until tender, then allow it to cool.
Mix the cocoa, both flours, baking powder and salt in a large bowl. Place the cooled sweet potato in a food processor with the dates, butter and vanilla and blend until smooth. Add the eggs and blend again. Stir the mixture into the dry ingredients with 50g of the walnuts.
Transfer the mixture to the prepared tin and smooth the surface. Sprinkle over the remaining walnuts and bake for 25 minutes. Allow the brownies to cool before cutting them into 16 squares. A few chocolate chips can also be added along with the walnuts.
Together, the three recipes provide options ranging from a vegetable and walnut dish with brown butter to a fresh cherry salsa and sweet potato brownies, highlighting ways California walnuts can be incorporated into meals and recipes as part of nutrition-focused eating during National Nutrition Month 2026.
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