Wake up to walnuts

Walnuts might be high in fat, but that shouldn’t put you off, as the fats found in these interesting looking tree nuts are definitely the good kind – they are a great source of essential fatty acids, including omega-3, which we know boast a host of health benefits that you don’t want to miss out on.

These good fats are probably best known for the role they play in supporting heart health – and who doesn’t want a healthy heart? Foods high in omega-3 support our cardiovascular system as they help reduce LDL, otherwise known as the bad cholesterol, and help keep our arteries elastic. They also contain the amino acid arginine which promotes the relaxation of blood vessels, helping to protect us against high blood pressure.

Walnuts are a really versatile nut, too. Not only can you simply enjoy them as a simple snack on theri own throughout the day, but you can also soak up all their nutritional goodness by throwing them into your meals, snacks and desserts. You’d be surprised at how well they work in loads of different dishes. Try these delicious walnut recipes to start your day the healthy way.

Walnut Energy Bars

By Trent Page

Nothing but great nutritious ingredients in these gluten free bars! Perfect before a workout, for breakfast, or a good for you snack.

Prep Time 10 Mins

Cook Time 30 Mins

Total Time 40 Mins

Ingredients

  • 3 cups walnuts, divided
  • 1 cup dried cherries
  • 1 cup dried Mediterranean apricots
  • 1/2 cup honey
  • 1/2 cup vanilla whey protein powder
  • 1/2 cup rolled oats
  • 2 teaspoons cherry extract

Preparation

  1. Preheat oven to 250°F and line a baking sheet with parchment paper. Set aside 1 cup walnuts.
  2. Place remaining ingredeints in a food processor and process just until mixture is sticky and holds together.
  3. Add remaining walnuts and pulse on and off to coarsely chop.
  4. Press into a 7 X 10-inch rectangle and cut into 20 equal pieces.
  5. Place on a prepared baking sheet and bake for 30 minutes. Let cool, then transfer to an airtight container.

Variation

Add 1 cup unsweetened, flaked coconut. Reduce cherry extract to 1 teaspoon and add 1 teaspoon coconut extract.

Walnut Milk and Cherry Berry Smoothie

By Greg Higgins

Prep Time 5 Mins

Cook Time 5 Mins

Total Time 10 Mins

Ingredients

  • 1/2 cup walnut halves and pieces
  • 1/2 cup coconut water
  • 1 1/2 tablespoons honey
  • 1/2 teaspoon pure vanilla extract
  • 4 teaspoons pink peppercorns
  • Pinch cinnamon
  • 1/2 cup 100% tart cherry juice
  • 1/2 cup frozen strawberries
  • 1 tablespoon lime juice

Preparation

  1. Soak walnuts in water for between 1 and 24 hours, then discard soaking water.
  2. In a blender, blend together soaked walnuts, coconut water, honey, cinnamon and vanilla for about 2 minutes.
  3. Then add tart cherry juice, frozen strawberries and lime juice. Blend until smooth. Serve and enjoy!