Not just that little knobbly nut you used the pick off the top of your walnut whip as a kid, walnuts are an underrated, yet nutritious package of protein, healthy fats, fibre, plant sterols, antioxidants, vitamins and minerals.
Eating just a small handful of whole walnuts every day could help to control body weight as well as helping to reduce chronic inflammation in the body which is associated with heart disease, diabetes, Alzheimer’s disease and some cancers.
The essential fatty acid found in walnuts is called ALA (alpha linolenic acid). ALA is an omega-3 fat that can significantly reduce fasting insulin levels over a period of about 3 months in people with type 2 diabetes as well as notable improvements in the composition of blood fats.
This is a great recipe to try at the weekend and save individual slices to eat during the week as an afternoon snack. Of course you could very easily just grab a handful of walnuts and a piece of fruit but sometimes we need something a little extra special to keep us on track…especially with the prospect of multiple delicious topping options!
(makes a loaf, approx. 10-12 slices)
For the bread
- 1 1/2 cups chopped walnuts
- 4 whole eggs, beaten
- 1/3 cup ground almonds
- 3 tbsp Nua Naturals hulled hemp seeds*
- 1 tbsp Chia Bia ground chia seeds (or flax seeds)*
- 1 tbsp maple or agave syrup
- 1/2 tsp. baking powder
Equipment: food processor, large bowl, loaf tin, oven
Step by Step
Preheat the oven to 180 degrees celsius (350 F). Grease a loaf tin using a little coconut oil*.
- Put the walnuts in a food processor and blend until they form a paste (usually takes about 5-8 minutes).
- Transfer the walnut paste to a large bowl and stir in the eggs and maple syrup until well combined (you could also just add the eggs and syrup to the food processor bowl and pulse to combine).
- Add the ground almonds, hemp seeds, chia seeds and baking powder and stir with a spatula (the mixture will still be quite wet).
- Pour the mixture into the loaf tin and bake in the oven for about 45 minutes. You know its cooked when a skewer comes out clean and a crack forms down the centre. Remove from the oven and leave to cool slightly before slicing.
Tip: the bread stores well in an airtight container the fridge for about 1-2 weeks but you can cut and wrap individual slices in parchment / clingfilm and freeze for up to 1 month, defrosting/toasting them only as needed.
Serving options: Date & Cinnamon Jam
Soak 20 deseeded dates in a half cup hot water to soften. Add 1/2 tsp. ground cinnamon and using a hand blender to make a paste. Store for up to 1 month in an airtight jar in your fridge. Makes about 12 servings (teaspoons).
- Try this bread with an ounce of good quality mature Cheddar cheese or soft brie cheese and sliced fresh figs.
- For a quick breakfast spread with a little Meridian almond butter* and top with some sliced banana.
|NUTRITION INFORMATION PER ONE SERVING (1 slice)|
|A source of folic acid, vitamin B6, antioxidants and omega-3 fatty acids|
PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA
*Ingredients available in LloydsPharmacy Stores