№ 9 Walnut Flour

Walnut flour is made by grinding raw or lightly roasted walnuts into a fine meal, typically after removing excess oils to create a more stable flour. You can use walnut flour in place of almond flour and can also substitute just a portion of the recipe amount, though its distinctive earthy, slightly bitter flavor makes it ideal for combining with milder flours.

Walnuts are exceptionally high in polyunsaturated fat, comprising about 72% of their total fat content. Walnuts are the only tree nuts that contain significant amounts of omega-3 alpha-linolenic acid (ALA), providing approximately 2.5 grams per ounce – more than any other nut. Walnuts also have the highest content of polyphenols among all nuts, containing ellagic acid, catechin, and other powerful antioxidants that increase the population of beneficial bacteria in our gut and may help reduce inflammation.

Walnuts are also an excellent source of manganese, providing 48% of your daily needs in just 2 tablespoons. Manganese is essential for bone health, wound healing, and metabolism of amino acids and cholesterol. Additionally, walnut flour provides copper for cardiovascular health, magnesium for muscle function, and phosphorus for bone and teeth health. The flour also contains melatonin, a natural compound that may support healthy sleep cycles.