Rediscover walnuts: Three delicious sauces for your everyday life

As we both already know, fresh walnuts are a true treasure chest full of healthy nutrients.

In the morning – in muesli or yogurt – they support your heart and brain thanks to their content of omega-3 and omega-6 fatty acids.

During the day – as a snack at school or at work – they help you stay focused and active, as they are packed with vitamins and minerals.

In the evening – as a tasty snack before bedtime – a few walnuts can help regulate your biorhythms and promote restful sleep. They contain melatonin and tryptophan: melatonin helps you fall asleep gently, and tryptophan, when consumed regularly, supports your natural sleep-wake rhythm.

In Georgia, walnuts are the heart of the cuisine. They are used in countless delicious dishes. The traditional Georgian cuisine may seem a bit spicy and exotic at first.

But in this article, I’ll show you some adapted European tips on how to enhance your everyday dishes and enrich your meals with a delicious and healthy ingredient – fresh walnuts.

👉 Three great walnut sauces:

Georgian Walnut Sauce

Perfect with roasted vegetables, potatoes, eggplant, pumpkin, and zucchini.

Walnuts – 150 g

Garlic – 2 cloves

Fresh coriander – 1 small bunch

Wine vinegar or pomegranate juice – 2 tbsp

Ground coriander – ½ tsp

Turmeric – a pinch

Water – 70–100 ml

Salt

🔸 Grind or crush the walnuts, mix with spices and garlic, and add vinegar and water until the sauce reaches the desired consistency. The taste is spicy and slightly tangy.

Mediterranean Yogurt-Walnut Cream

Ideal for salads, fresh vegetables, and herbs.

Walnuts – 80 g

Greek yogurt – 150 g

Lemon juice – 1–2 tbsp

Olive oil – 1 tbsp

Honey – 1 tsp (to taste)

Salt, pepper

🔸 Grind the walnuts into crumbs, mix with yogurt and the other ingredients. This creates a creamy, nutty sauce.

Oriental Walnut-Tahini Sauce

For roasted vegetables and grain dishes.

Walnuts – 100 g

Tahini – 1 tbsp

Lemon juice – 2 tbsp

Garlic – 1 clove

Ground cumin – ½ tsp

Paprika – ½ tsp

Water – 50–70 ml

Olive oil – 2 tbsp

Salt

🔸 Blend everything into a creamy mixture. The sauce resembles a mix of hummus and nut dip and pairs perfectly with baked pumpkin, carrots, or cauliflower.