Blueberry Walnut Oat Bars

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.

*Sponsored post


Blueberry Walnut Oat Bars

Ingredients

  • 2 cups oatsDSC_1071
  • 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

Directions

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

DSC_1074

What’s your favorite way to use walnuts? Tell me below!

Raquel

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.

Three Things

threethings1-8

1. Do you know your nutrition facts from fiction? Let’s set a few things straight. Sugar does not cause diabetes. The main risk factors for diabetes are overweight/obesity, inactivity, and family history. Fats are a necessary part of our diet. Yes, some fats are better for you than others, but they are important. Unsaturated fats promote heart health. Low carb diets may help you lose weight, but this is mainly due to the fact that you are also restricting calories. Carbohydrates are found in most foods, fruits and dairy products included! So it is not possible to avoid carbs altogether. “Cleanses” do no cleanse your body. Your liver and kidneys will do the work for you!

2. Coconut oil has become recently become popular due to some diets promoting its use. Coconut oil is high in saturated fatty acids. This type of fat can increase your risk for heart disease. The positive side of coconut oil is the medium chain triglycerides which are easier to absorb. This can be helpful in people with absorption issues. Coconut oil can be good for baking, but in general I recommend using other types of oil, such as olive oil, for cooking.

3. Apparently, Gisele Bundchen and Tom Brady stick to a very restrictive diet. Their private chef has spoken out and shared what the couple eats. The diet consists of 80% vegetables and 20% lean protein. They don’t eat white sugar, white flour, MSG, coffee, caffeine, fungus, dairy, and fruit. Sounds like it takes a lot of work to be a supermodel… I’ll keep my occasional cupcake and slice of pizza.

Raquel