Walnuts contain omega-3
fatty acids and can reduce the “bad” cholesterol (LDL)
while preserving levels of the “good” cholesterol (HDL).
Walnuts are available year-round and make a healthy
snack or a nice addition to main courses and
decadent desserts. Indulge your sweet tooth and get nutrients! Try variations of
these Chocolate Chip Walnut Cookies with apples, dried
berries or whatever you crave!
3/4 cup vegetable oil
1/2 cup ripe bananas, mashed
3/4 cup organic sugar
1/2 tsp. salt
1/2 tsp. ground cardamom
1 1/2 cups whole-wheat pastry flour
3/4 cup all-purpose flour
1 tsp. baking soda
3/4 cup non-dairy dark chocolate chips
1/2 cup chopped walnuts
Preheat the oven to 375 F and line a half-sheet pan with unbleached parchment paper.
In a large pot, combine oil, bananas, sugar,
salt, and cardamom; warm over low heat for
2 minutes and whisk to incorporate; remove
from stovetop and set aside.
Sift together pastry flour, all-purpose flour,
and baking soda; add 1/2 cup at a time to the
oil mixture and gently combine with a rubber
spatula until no flour spots remain (about
Gently fold in chocolate chips and walnuts until
well incorporated and forming a ball.
Place dough ball onto a cutting board; roll into
a rounded log, approximately 16" x 3".
With a sharp knife, cut the
dough into 12 even pieces; place on the cutting
board and press down, rounding the edges, ensuring
that all pieces are evenly sized. Using a small
spatula, transfer to the half-sheet pan.
Bake for about 15 minutes;
remove from oven and let set on sheet pan
for 5 minutes.
Looking for something sweet? You can either
eat junk food and feel guilty… or choose a
treat that make you feel smart and super healthy!
LARABAR makes the best flavors and variety of raw
bars. Free of chemicals, sugar and sodium, all the
bars are made with raw healthy nuts.
Try the decadent Chocolate Coconut, made with dates,
walnuts, almonds, coconut and cocoa powder.
You'll swear you're eating a brownie! The unsweetened
cocoa is even good for you, providing more
antioxidants than green tea. This bar is a
whole-food source of 16 essential vitamins
and minerals, fiber, Vitamin E
and more than 2 grams of Omega 3 & 6 essential
studies have already noted that omega-3s, found in
walnuts, reduce inflammation, heart and vascular
disease risk, decrease insulin resistance, assist
with weight management and may be beneficial in
brain function. A new study now reveals that they
are beneficial to the skeletal system by decreasing
the breakdown of bone.
The report, published in Nutrition Journal, Penn State,
is the first human study evaluating the effect of plant-based
sources of omega-3 fatty acids (ALA) on bone health.
Results reveal that a higher consumption of ALA leads
to a reduction in bone turnover, and a shift in the
balance of bone degradation/formation toward formation.
Walnuts are unique as one as one of the most nutrient-dense
whole food sources of ALA.
Flinck began her evolution to vegetarianism eight years
ago. Enrolled in a sociology class, she began to learn
about a variety of global social and environmental issues.
When talking to her instructor about how each person
could make a difference in the world, she received the
most unexpected answer: “Eat less meat.”
Initially for environmental reasons, she began slowly
eliminating meat from her diet. She came to realize
the pain and suffering animals endure for meat production
and now states three central reasons for “kicking
the meat habit”: health, environment,
and animal cruelty.
Theresa is now involved with the Brainerd Area Friends
of Animals, a group of activists who work on a variety
of social justice, environmental and animal rights
issues in Minnesota. The group will be distributing
veg samples and recipes on March 30th in honor the Great