Page 74 - Healthy (March - April 2020)

T H E H E A L T H Y W A Y W I T H . . .

WA L N U T S

Ultra-high in healthy omega-3 fats, walnuts truly are
a king among nuts. Use them in energy balls, salads
and Bircher muesli, or just nibble them raw on-the-go

W hether chopped and sprinkled
over a salad, used as a crunchy
topping for your morning
porridge, or simply as an
cacao energy balls
afternoon snack, walnuts are a nutritious Walnut, date and
addition to your daily diet. A source of fibre,
iron and B vitamins, walnuts also provide higher Makes about 18 balls
levels of omega-3s than any other nut, which 200g walnuts
means they can potentially benefit heart and 175g Medjool dates, pitted
brain health. They are also a source of vitamin 35g cocoa power
E and polyphenols, which may help to reduce 1 tsp vanilla extract
inflammation and protect skin health. Pinch of salt
Although walnuts contain high levels of fat,
which means they’re energy-dense and high in 1 Put all the ingredients together in
calories, it’s important to remember that they a food processor and blitz together
provide monounsaturated and polyunsaturated until smooth.
fats, which are heart-healthy. Research suggests 2 Remove the mixture from the
eating walnuts can help lower your cholesterol, blender. On a flat, clean surface, divide
as well as helping you to maintain healthy weight. the mixture into bite-sized amounts
In a small-scale controlled study, obese adults and roll into balls.
reported decreased hunger and appetite after 3 Chill the energy balls in the fridge for
being given a blended smoothie containing about 1 hour, until firm, before eating.
walnuts, compared with a placebo. A brain scan They will keep in an airtight container
also revealed increased activation in areas of in the fridge for up to a week.
the brain that helped to resist the temptation
of unhealthy food cues.
Because of their role in weight management, Blue cheese, grape
eating walnuts regularly could also decrease your and walnut salad
risk of developing type 2 diabetes. Additionally,
a diet incorporating walnuts may be beneficial Serves 4
for gut health. A 2018 study found that adults 150g mixed salad leaves
who ate 43g of walnuts every day for eight weeks 250g red seedless grapes, halved
had a greater increase in beneficial gut bacteria, 75g mild blue cheese, roughly Words Niamh Leonard-Bedwell. Photograph Stocksy
compared with those who didn’t. chopped
50g walnuts, toasted and
roughly chopped
For the dressing
100ml red grape juice
3 tbsp extra virgin olive oil

74 healthy-magazine.co.uk