Thursday, November 3, 2011

Nutty (Walnut) Chutney

I have come across quite a lot of recipes about walnut chutney. Well, this is an easy one and tasty too!

This is my first entry for Blog Hop Wednesday @ Radhika's Tickling Plates. It is just so exciting to know so many bloggers around the world. And the more interesting fact is that to try out their recipes.

I am so happy to adopt this recipe from Princy's Spicyfood blog. I have included and excluded couple of ingredients and the original recipe goes here.

You need:
Walnuts - 1/2 cup
Coconut - 1/2 cup (slightly lesser proportion to walnut)
Ginger paste - 1/2 tsp
Green chillies - 4 to 5
Mint paste - 1/2 tsp
Salt to taste
Coriander leaves - 5 sprigs
Add everything to your mixer and grind with little water to make the chutney. Add salt in the end and grind once for the salt to mix thoroughly. Garnish with some chopped walnuts.
You can serve for a variety rice or dosa or idlis. Or you can cut down the coconut and use it as dip for sandwich.
Note: Do not add more mint or coconut, if you like the nutty taste of walnut. 

The walnut gives this nutty aroma and a creamy texture to the chutney. This gives some uniqueness.
 I'm send this for Healthy Cooking Challenge of Edible Entertainment

walnuts walnuts-inside view

Health benefits of Walnuts

The nuts are rich source of energy and contain many health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.

They are rich in monounsaturated fatty acids (about 72%) like oleic acid and an excellent source of all important omega-3 essential fatty acids like linoleic acid, alpha linolenic acid (ALA) and arachidonic acids. This is rich in mono-unsaturated fatty acids and omega-3 fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

Eating just as much as 25 g each day provides about 90% of RDI (recommended daily intake) of omega-3 fatty acids.

In addition, they are also excellent source of vitamin E, especially rich in gamma-tocopherol; contain about 21 g per 100 g (about 140% of daily-required levels). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.

These nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.

They also very are rich source of minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Selenium is an important micronutrient, which functions as co-factor for anti-oxidant enzymes such as glutathione peroxidases.

Walnuts oil has flavorful nutty aroma and has an excellent astringent properties; helps to keep skin well protected from dryness. It has also been used in cooking, and as “carrier or base oil” in traditional medicines in massage therapy, aromatherapy, in pharmaceutical and cosmetic industry.

Munch a handful of walnuts a day and you will have enough recommended levels of minerals, vitamins, and protein.


  1. I have linked it Vidhya. Nice choice btw. Thanks for sharing this one.

  2. innovative chutney
    1st time here &also the part of this event .do visit my site

  3. Wow! Awesome chutney loaded with nutrition! Thank sooooo much for linking it to my event! :) Looking forward to more entries!
    Kavi | Edible Entertainment

    Ongoing event: Healthy Lunch Challenge

  4. Though it is few months since you published this, I viewed it just now.
    Could not help commenting.

    This is a new addition to chutneys- walnut.
    As you have explained , walnuts are even good for sugar patients!

    Good recipe.



Related Posts Plugin for WordPress, Blogger...