Let’s talk walnuts! Walnuts have about 190 calories, 2 grams of fiber, 4 grams of protein, 44 milligrams of magnesium, and 98 milligrams of phosphorus per quarter cup. They are also one of the few sources of omega-3 fatty acids! Walnuts contain 2.5 grams of alpha-linolenic acid (ALA) per quarter cup. ALA is a family of polyunsaturated fats that are generally used for energy in our bodies. Other sources of ALA include flaxseed, canola oil, and specialty eggs. Other source of omega-3 fatty acids including EPA and DHA include fish and fish oils. While there is no Recommended Dietary Allowance (RDA) for omega-3 fatty acids we do know that they help lower blood pressure and heart rate, improve blood vessel function, and lower triglycerides. Walnuts are an easy way to add healthy omega-3 fatty acids to your day.
Blueberry Walnut Oat Bars
- 2 cups oats
- 1 cup California Walnuts
- 1/3 cup vanilla protein powder
- 1 cup fresh blueberries
- 1/2 cup dates, pitted and chopped
- 1/4 cup agave
- 1/2 tsp vanilla
- 1/4 tsp ground cinnamon
- 1/8 tsp salt
Preheat oven to 350 degrees F. Spray and 8×8 baking dish with nonstick cooking spray. In a food processor combine oats, walnuts, protein powder, cinnamon, and salt. Blend until combined. Add dates, blueberries, agave, and vanilla. Press mixture into baking dish and bake for 20-25 minutes or until the edges are golden brown. Let cool and cut into squares.
Number of servings: 9 | Serving size: 1 bar
Calories: 209, total fat: 10 g, total carbohydrates: 24 g, dietary fiber: 4 g, sugars: 9 g, protein: 8 g
What’s your favorite way to use walnuts? Tell me below!
I received free samples of California walnuts mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by the California Walnut Commission and am eligible to win prizes associated with the contest. I was not compensated for my time.