National Nut Day is back! Tuesday 22 October 2013 is a day for New Zealanders to embrace a little nuttiness and show their appreciation for the delicious and nutritious nut. To celebrate we are offering you a great nut recipe: walnut pesto. Easy, quick and nutritious.

It is well known that nuts are nutritionally great for us, and a source of healthy fats. Nuts are the ultimate fast food. They are a powerhouse of different vitamins and minerals and provide a concentrated source of unsaturated fat, fibre, vitamin E and a number of other nutrients often in short supply in the modern diet.

A daily handful (30g) is a great ingredient or snack on the go. Studies have shown that including nuts in the daily diet can also be beneficial in reducing the risk of cardiovascular disease, promoting weight loss, even reducing fine lines and promoting shiny hair!

Munch has previously considered the health benefits of almonds generally in a posting on Linseed, sunflower and almond (LSA), last year. We also recently looked at the specific benefits of Almonds and Wonderful walnuts.

To celebrate national nut day I am going to have this wonderful walnut pesto for my dinner. This walnut pesto is even easier to prepare than my other favourite walnut recipe, Easy walnut pasta sauce…   It is also iron rich thanks to the parsley.

National nut day walnut pesto
  • 100 g shelled walnuts
  • 100 ml olive oil
  • A big bunch of parsley
  • Salt
  1. Place the walnuts and parsley into a food processor with a good pinch of salt. Start processing, and while the motor is running, drizzle in the olive oil. You are aiming for a coarse rough paste.
  2. Serve over al dente pasta, or spoon over cooked meats such as fish or chicken.
  3. Store leftovers in the fridge and use within two days.
For further information on nuts and inspiring recipe ideas check out: Easy walnut pasta sauce or Walnut ravioli, and Linseed, sunflower and almond (LSA), or Almonds or visit and

National nut day walnut pesto
 Mummy to three small boys
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