Food of the Week [Part II]: Welcoming Walnuts
This week, we’re profiling walnuts for their delicious crunch and abundant nutritional benefits. The healthy fats found in walnuts make them an essential part of every well-balanced diet.
As we told you yesterday, a serving of walnuts contains almost 100% of your daily recommended intake of omega-3 healthy fats. But that’s not all walnuts have to offer. If you often have trouble sleeping, try sprinkling some on top of a baked apple as an evening snack before hitting the sheets. Walnuts are high in melatonin, a hormone that encourages regular sleep patterns and also increases antioxidant activity in the blood. Individuals over the age of 40 should be especially careful to include sources of melatonin in their diet, since the human body’s ability to produce the hormone decreases as we age. Walnuts also contain ellagic acid, a powerful antioxidant that protects healthy cells while also detoxifying cancer-causing substances. They’re a good source of manganese and copper, two other cancer-fighting nutrients, as well.
Since there’s no problem so bad it can’t be cured with fudge, we offer this surprisingly easy dessert recipe that’s rich-tasting but healthy enough to eat regularly.
Recipe Profile
Perfect For: A dessert for potlucks, or comfort food for yourself
Prep Time:15 minutes, plus chilling time
Servings: Makes about 30 pieces
Ingredients:
3/4 cup carob or cocoa powder
1/4 cup oil or margarine
1/2 cup maple syrup or brown rice syrup
1/2 cup natural peanut butter (crunchy or creamy)
2-1/2 cups water
1/2 cup raisins
1/2 cup unsweetened shredded coconut
1/2 cup chopped walnuts
In a saucepan over medium heat, combine carob powder, oil, and syrup and stir frequently. Add the peanut butter and water and stir until creamy and well-combined. Fold in raisins, coconut, and walnuts, and combine well. Pour mixture into a rimmed baking sheet, cover with foil, and refrigerate until chilled. Cut into squares and serve.
Written by Jessica Hale for Her Active Life. | Permalink | Have something to say? Add a Comment!
Section: Her Nutrition, Healthy Eating, Recipes, Vegetarianism, Special Features, Food of the Week
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