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    Polish superfoods: Walnuts

    Walnuts, or orzechy włoskie as they are known in Polish, are nature’s nutritional powerhouse, delivering a myriad of health benefits in a small, crunchy package. Packed with omega-3 fatty acids, antioxidants, and essential vitamins and minerals, walnuts have rightfully earned their status as a superfood.

    These tree nuts are not only delicious but also contribute to heart health by promoting good cholesterol levels and supporting overall cardiovascular function. The omega-3 fatty acids found in walnuts play a crucial role in brain health, making them an excellent snack for cognitive well-being.

    In Polish cuisine, orzechy włoskie are incorporated into a variety of dishes. From desserts like walnut cake to savory salads with a sprinkle of crushed walnuts, their versatility knows no bounds. Additionally, they make a delightful addition to breakfast cereals, yogurt, or simply enjoyed on their own as a wholesome snack.

    One popular Polish recipe featuring walnuts is walnut cake. This delightful dessert showcases the nut’s rich flavor and is often enjoyed during family gatherings and special occasions.


    • 2 cups of ground walnuts
    • 1 cup of sugar
    • 1 cup of flour
    • 1 cup of milk
    • 1/2 cup of unsalted butter, melted
    • 4 eggs
    • 1 teaspoon of baking powder
    • A pinch of salt


    1. Preheat the oven to 180°C (350°F).
    2. In a bowl, combine ground walnuts, sugar, flour, baking powder, and a pinch of salt.
    3. In a separate bowl, beat the eggs and then add melted butter and milk.
    4. Gradually add the dry ingredients to the wet ingredients, mixing until well combined.
    5. Pour the batter into a greased and floured cake pan.
    6. Bake for approximately 40-45 minutes or until a toothpick inserted into the center comes out clean.
    7. Allow the cake to cool before slicing and serving.

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