GOWRI MANICKAVASAGAM
As they say, ‘you are what you eat’. And if you’d like to live a healthy life, you ought to eat food that’s good for both your body and mind. But then again, holistic wellness doesn’t just stop at a wholesome diet. It’s equally important to work out regularly and keep your body functioning like a well-oiled machine.
So yes, a healthy diet is essential because your body needs a sufficient amount of minerals, vitamins, and nutrients to stay healthy. However, it’s also vital to follow an appropriate workout regime that complements this diet. This is where California walnuts can help. One of the most versatile nuts, walnuts can be savored as a pre or post-workout snack and can eventide you through those sudden hunger pangs. Besides, walnuts are an excellent source of plant-based omega-3 containing 2.5 grams of ALA per 28g, which is more than five times the amount found in the next highest nut. A Walnut enriched diet also helps ensure adequate protein intake, especially among vegetarians, as 28g of walnuts provides 4 grams of protein as well as 2 grams of fiber.
To understand how to incorporate these super nuts into your daily diet – through snacks, meals, and even before or after workouts – we’ve put together a handy selection of healthy recipes using California walnuts, that you can try for yourselves.
Walnut Energy Bars
Ingredients
3 cups California walnuts, divided
1 cup dried cherries
1 cup dried apricots
1/2 cup honey
1/2 cup vanilla protein powder of your choice
1/2 cup rolled oats
2 teaspoons cherry extract
Preparation
1. Preheat the oven to 120°C and line a baking sheet with parchment paper. Set aside 1 cup walnuts.
2. Place remaining ingredients in a food processor and process just until the 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.
Moroccan Carrot Noodle Salad with Chickpeas and Walnuts
Ingredients
2 large carrots, spiralized (about 4 cups carrot noodles)
1 can chickpeas, drained and rinsed
1 cup raisins
1/4 cup olive oil
1/4 cup fresh lemon juice
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon ground cardamom
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 cup feta cheese
3/4 cup chopped California walnuts
Preparations
- In a large bowl, combine carrot noodles, chickpeas, and raisins. Set aside.
- In a small bowl, whisk together olive oil, lemon juice, cumin, chili powder, cardamom, cinnamon, salt, and pepper. Pour over carrot noodle mixture and toss until everything is coated with dressing and spices.
- Top with feta cheese and California walnuts and serve.
Matcha Avocado Walnut Smoothie
Ingredients
1 cup low-fat milk (or substitute non-dairy milk of choice)
2 tablespoons California Walnuts
1 tablespoon honey
1 tbsp lime juice
1 teaspoon matcha powder
12 fresh mint leaves
2 ice cubes
1 frozen banana
1/4 avocado
Preparations
- Place all ingredients in a high-speed blender and blend until smooth.
