Sunrise nutritionist Sarah Di Lorenzo says walnuts are packed with good fats, vitamins and minerals with studies revealing they could actually help support brain function.
WALNUT BUTTER
4 cups of unsalted walnuts (raw or roasted)
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Pinch of salt
Method –
Blitz in a food processor until smooth and buttery This can take up to 10 minutes. Add a tiny pinch of salt and you can sweeten with a pinch of stevia if you have a sweet tooth.
Keep in the fridge in a jar
WALNUT & APPLE SALAD
SALAD
1 cup of walnuts chopped in 1/2
2 apples slices
4 cup of rocket lettuce
1/2 cup of raisins or cranberries
90 grams of chopped danish feta
3 cups of chopped iceberg lettuce
Dressing
1 chopped spring onion
1 tablespoon of maple syrup
Salt
1/2 teaspoon of cinnamon
3 tablespoons extra virgin olive oil
2 tablespoons of red wine vinegar
Method –
Preheat the oven to 180 degrees. Line a baking tray with baking paper and cover with the walnuts.
Bake for 10 minutes or until the nuts look lightly cooked. Remove, cool and chop.
Add the dressing ingredients to a jar and shake well.
Add the salad ingredients to the bowl.
Toss everything together.
Dress and enjoy.
WALNUT SNACK BALLS
Ingredients –
1 1/2 cups of toasted walnuts
1/2 cup of shredded coconut
10 Medjool dates
1 teaspoon of vanilla extract
1 teaspoon of coconut oil
2/3 cup of chocolate chips.
Method –
Toast the walnuts but tossing them in a frypan for 5 minutes.
Blend 1 cup of the walnuts with the coconut, dates and vanilla. Blend well.
Roll into balls and put in the freezer for 30 minutes.
Melt the chocolate. Chop the left-over walnuts.
Dip the balls into the melted chocolate and then roll through the crushed walnuts then back into the fridge until they set.
WALNUT CAKE WITH BANANA
1 1/2 cups of wholemeal flour
1 teaspoon of baking powder
1/2 teaspoon of baking soda
Pinch of salt
1 teaspoon of cinnamon
3 super ripe bananas mashed
1/2 cup of Greek yoghurt
1/4 cup of olive oil
2 eggs
1/4 cup of maple syrup
3/4 cup of chopped walnuts
ICING
240 grams of creme cheese
1/4 cup of Greek yoghurt
1/4 cup of maple syrup
1 teaspoon pure vanilla extract
Juice of 1 lemon
Method –
Mix all ingredients well until fully combined.
Method for cake
Preheat the oven to 180 degrees. Grease and line a cake tin. Mix all the dry ingredients first and then the wet. Fold in the chopped walnuts last.
Bake for 25 minutes or until the toothpick comes out clean.
Cool in the fridge for 30 minutes and then add the icing.
Dress with crushed walnuts.