I don’t really focus on exact nutrient, calorie, vitamin, fat, sugar, protein information with my meals. I basically try to eat a well-rounded diet filled with whole-foods, tons of veggies, an ample amount of fat, a moderate amount of protein, and a serving or two of fruit each day. Sometimes it’s heavier in one area more than the other [like when summer fruit is in full swing!], but I have a good feeling it all equals out.
However, lately I’ve been making a point to get more Omega-3 essential fatty acids in my diet for a better balance between Omega 3’s + 6’s. It’s common that we consume a much higher amount of Omega 6’s but the balance between the two are really important. There are a slew of health benefits and reasons for upping your Omega-3 intake. Here are a few links you can check out on the subject:
- Omega-3 fatty acids
- Balancing Omega-3 and Omega-6
- health benefits and nutritional information on walnuts
*Always consult your doctor before making dietary changes.
By upping my intake I simply mean, grabbing walnuts instead of almonds for a snack and incorporating more flax and chia seeds into my breakfasts and smoothies. Nothing crazy. No calculations. Just being a little more observant about taking in more Omega-3’s.
[If fish is your thing, salmon + sardines are also packed with Omega-3’s.]
My go-to nut butters are always almond or peanut. I made walnut butter once and wasn’t too impressed, even though walnuts are one of my favorite nuts!
For this nut butter I used 1 2/3 cups walnuts, 1/3 cup almonds, and 2 tablespoons of ground flax, which created the most drippy, buttery nut butter imaginable. Lightly roasting the walnuts helps rid them of their slightly bitter flavor.
Ummm, so what is this below?
This would be the cranberry “swirl!” A fruit + nut, nut butter! Remember the peanut butter and jelly that used to come in 1 jar? Yeah, you remember! Goober! Well, think of this as the upgraded version of that.
The walnut butter is so silky, smooth that it seeps through the cracks of the ground cranberries creating a mixture of the two.
Spread on toast for the ultimate breakfast treat and your new favorite “PB+J!”
Walnut Almond Flax Butter
gluten-free, vegan // yields ~1 cup
- 1 2/3 cups raw walnuts
- 1/3 cup raw almonds
- 2 tablespoons ground flax meal
- 1/2 teaspoon cinnamon
- 1/4 – 1/2 teaspoon salt
- Preheat you oven to 300* F and place the walnuts and almonds in a single layer on a baking sheet.
- Roast for 10 minutes, stirring once, half-way through.
- Remove and let cool for about 15-20 minutes.
- Place in your food processor with cinnamon and salt and process until smooth and drippy. About 4-7 minutes. [This nut butter butterizes quickly!]
- Add in the flax and process again until smooth and drippy.
- Let cool then store in a sealed jar in the fridge for about 1 month.
*For a little sweetness stir in 1-2 tablespoons of honey or maple syrup after processing. When combined with the cranberry recipe below, extra sweetness wasn’t necessary.
*If you are concerned about the roasting nuts, feel free to skip that step.
Cranberry Swirl Walnut Butter
gluten-free, vegan // yields 1, 8oz jar
- 3/4 cup dried cranberries
- 2 medjool dates, pitted
- ~1/2 cup walnut almond flax butter
- Add cranberries and pitted dates to a large food processor.
- Process for about 45 seconds - 1 minute until the dried fruit is soft and sticking together. [refer to photo 3]
- Lightly pack a 8oz jar with the cranberry mixture, bout 2/3 full.
- Pour the nut butter in the jar overtop and lightly shake so it starts to seep through the cranberry. Add more nut butter until the jar is full. Seal and store in the fridge.
Every time you dip in the jar with a knife or spoon try to pull up some of the cranberry mixture to further incorporate the two.
Whether you make the cranberry swirl or eat this nut butter all on its own, you definitely need to give it a try!
Omega 3’s are pretty delicious!
Is it time for breakfast yet??