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Balancing fitness, recovery and everyday life takes smart nutrition. California Walnuts are a simple, tasty addition to your diet that bring serious benefits to women’s health and wellbeing.

Nutritional Powerhouse

  • Protein: 4.4g per 30g handful to support muscle repair[1]
  • Omega-3 ALA: 2.7g per 30g – the only tree nut rich in this plant-based essential fatty acid, linked to heart, brain and anti-inflammatory benefits[2]
  • Fibre & antioxidants: For satiety, digestion and cell protection.

Harvest Time in California

Each October, walnuts are harvested in California’s fertile Central Valley. The result? Walnuts with a mild, creamy taste that elevate everything from breakfast bowls to hearty dinners. Just look for California / USA on pack, available in most major supermarkets.

Better Sleep, Better Recovery

A brand-new study[3] suggests walnuts may support improved sleep – a cornerstone of recovery, mental health and hormonal balance. For active women, that means more energy, better workouts and enhanced wellbeing.

California Walnuts: Recipes to Power Your Training

California walnuts are endlessly versatile. Try these dishes for high-protein, balanced meals that fit seamlessly into your fitness lifestyle:

Salmon & California Walnuts with Chipotle Quinoa

A protein-packed dinner with salmon, quinoa and walnuts – ideal post-training.

Prep: 10 minutes

Cook: 20-25 minutes

Serves 4

Ingredients:

  • 180g quinoa
  • 2 tbsp olive oil
  • 4 salmon fillets
  • 1 red pepper, sliced
  • 75g California Walnuts, roughly chopped
  • 400g can black beans, drained and rinsed
  • 2 tbsp chipotle paste
  • ½ x 25g pack parsley, chopped
  • 150g cottage cheese

Method:

  1. Cook the quinoa in boiling water for 20 minutes until tender, drain well.
  2. Meanwhile, heat 1 tbsp oil in a large frying pan and fry the salmon for 10-12 minutes, turning occasionally until cooked through, then set aside.
  3. Add the remaining oil to the pan and fry the pepper, Walnuts and black beans for 4-5 minutes, add the chipotle paste and cook for a further 1-2 minutes then season and stir in the cooked quinoa and parsley, adding a splash of water if required.
  4. Divide the quinoa between 4 bowls and top with the salmon and cottage cheese.

Cook’s tip: Great served hot or cold as a salad with the salmon flaked through.

Latin American Style Grains with Eggs & California Walnuts

A vegetarian option loaded with beans, avocado and a fried egg for complete protein.

Prep: 10 minutes

Cook: 10 minutes

Serves 4

Ingredients:

  • 2 tbsp olive oil
  • 200g cherry tomatoes, halved
  • 75g California Walnuts, roughly chopped
  • 1 tsp ground cumin
  • 400g can red kidney beans, drained and rinsed
  • 250g pouch mixed grains
  • 4 large eggs
  • 2 ripe avocados, diced
  • Zest and juice 1 lime
  • ½ x 25g pack coriander, chopped
  • 4 high protein flour tortillas and soured cream to serve

Method:

  1. Heat 1 tbsp oil in a large frying pan and fry the tomatoes, California Walnuts and cumin for 2-3 minutes.  Stir in the kidney beans and grains and fry for a further 2-3 minutes.
  2. Heat the remaining oil in a separate frying pan and fry the eggs for 2-3 minutes, according to taste.
  3. Stir the avocado, lime zest and juice and coriander into the tomato mixture, season and serve topped with a fried egg.

Cook’s tip: Place the grain mixture in the wraps and fold up to make quick burritos.

BBQ Chicken with Loaded Veggies & California Walnuts

A crowd-pleasing dish that brings together lean protein, fibre-rich vegetables and crunchy California Walnuts.

Prep: 15 minutes, plus marinating

Cook: 30-35 minutes

Serves 4

Ingredients:

For the chicken:

  • 3 tbsp tomato ketchup
  • 2 tbsp brown sauce
  • 1 tsp Worcestershire sauce
  • 2 tbsp clear honey
  • 1 tbsp barbecue seasoning
  • 1 tbsp olive oil
  • 25g California Walnuts, finely chopped
  • 4 chicken breast fillets, flesh scored

For the vegetables:

  • 300g broccoli, cut into small florets
  • 100g frozen edamame beans
  • 1 tbsp olive oil
  • 400g can borlotti beans, drained and rinsed
  • 100g California Walnuts, roughly chopped
  • 195g can sweetcorn, drained

Method:

  1. Mix all the marinade ingredients together and add the chicken, ensuring it’s completed coated. Marinate ideally for 1-2 hours.
  2. Preheat the oven to 200°C, gas mark 6. Place the chicken on a baking tray, reserving the excess marinade and roast for 25-30 minutes.
  3. Meanwhile, blanch the broccoli and edamame beans in boiling water for 2-3 minutes and drain well. Heat the oil in a large frying pan and fry the broccoli mix, borlotti beans, Walnuts and sweetcorn with the remaining marinade and juices from the chicken, for 3-4 minutes.
  4. Slice the chicken and serve with the vegetables.

Cook’s tip: Add some cooked rice to the vegetables for a more substantial meal.

Simple Everyday Swaps

  • Sprinkle California Walnuts on porridge or yoghurt for a protein boost
  • Add to salads for crunch and nutrition
  • Blend into smoothies or use as a base for walnut butter.

California Walnuts: The Takeaway

Just one handful (30g) of California Walnuts provides 4.4g protein[4], along with fibre and antioxidants to support energy and recovery. They’re the only tree nut rich in the plant-based omega-3, alpha-linolenic acid (ALA)[5], which plays a vital role in heart and brain health[6]. Omega-3 may also help to reduce inflammation, which can be caused by a number of things including sore muscles after a strenuous workout. Inflammation can be harmful to the body, but what you eat can help lessen this impact[7]. Nutrients in walnuts may play a role in reducing inflammation, including omega-3 ALA (2.7g/30g*). Walnuts are also a good source of magnesium, which supports muscles and nerves in the body as well as bone health[8].

Maximise California Walnuts fresh taste and quality by keeping them in your fridge or freezer.

Find more recipes, nutrition tips and research at californiawalnuts.co.uk.

[1] U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

[2] https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100553/nutrients

[3] Zerón-Rugerio MF, Ibarra-Picón A, Diez-Hernández M et al. Daily Walnut Consumption Increases 6-Sulfatoxymelatonin Urinary Levels and Can Improve Sleep Quality: A Randomized Crossover Trial [published online ahead of print August 12, 2025]. Food & Function. DOI: 10.1039/d5fo00971e 

[4] U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

[5] https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100553/nutrients

[6] Sala-Vila A, Fleming J, Kris-Etherton P, Ros E. Impact of Alpha-linolenic Acid, the Vegetable Omega-3 Fatty Acid, on Cardiovascular Disease and Cognition. Adv Nutr. 2022 Feb 16:nmac016. doi: 10.1093/advances/nmac016. Epub ahead of print. PMID: 35170723

[7] Zhao G, Etherton TD, Martin KR, et al. Dietary Alpha-Linolenic Acid Reduces Inflammatory and Lipid Cardiovascular Risk Factors in Hypercholesterolemic Men and Women. J Nutr. 2004 Nov;134(11):2991-7. doi: 10.1093/jn/134.11.2991.

*Approx. a handful

[8]http://ec.europa.eu/food/safety/labelling_nutrition/claims/register/public/?event=register.home&CFID=419701&CFTOKEN=321480e221703266-DF71DA5D-D837-4DEF-8EA7CCF7E6622A99