May 17 is a nutty holiday: National Walnut Day. These nutrient-dense nuts are packed with omega-3 fatty acids, protein and fiber. An ounce of walnuts offers 4 grams of protein and 2 grams of fiber, both of which help you feel full, a key part in maintaining a healthy weight. They are also a good source of magnesium and phosphorous, important minerals for bone health. Walnuts add extra flavor and a delicious, satiating crunch to any meal. Celebrate the day with these seven wonderful walnut recipes.
1. SWEET POTATO BROWNIES | THE HEALTHY FOODIE
Chocolaty, dense and chewy, these decadent-tasting brownies are actually made with healthy ingredients. Sweet potatoes and avocados are the secret to these creamy fudge squares while the walnuts add a nice bit of crunch. Feel free to indulge in these healthy, high-in-vitamin-A brownies. Recipe makes 12 servings at 1 brownie each.
Nutrition (per serving): Calories: 204; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 28mg; Sodium: 226mg; Carbohydrate: 22g; Dietary Fiber: 4g; Sugar: 10g; Protein: 13g
2. PEAR, DATE & WALNUT SALAD WITH BLUE CHEESE | COOKIE AND KATE
This salad has ingredients worthy of a gourmet cheese board: Pears, dates, walnuts and blue cheese. A honey Dijon vinaigrette brings all those strong flavors together. Recipe makes 4 servings.
Nutrition (per serving): Calories: 376; Total Fat: 22g; Saturated Fat: 4g; Monounsaturated Fat: 10g; Cholesterol: 7mg; Sodium: 149mg; Carbohydrate: 47g; Dietary Fiber: 6g; Sugar: 37g; Protein: 5g
3. PEAR & WALNUT SANDWICHES | A COUPLE COOKS
Tickle your tastebuds with this scrumptious pear-walnut sandwich made with savory cheese, juicy pears and lightly sweet cinnamon-raisin bread. Toasted walnuts add crunch for a sandwich filled with textures and flavors. Recipe makes 4 servings at 1 sandwich each.
Nutrition (per serving): Calories: 254; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 15mg; Sodium: 341mg; Carbohydrate: 39g; Dietary Fiber: 4g; Sugar: 18g; Protein: 8g
4. DATE & GORGONZOLA STUFFED SWEET POTATOES | BUDGETBYTES
Move over loaded potatoes, stuffed sweet potatoes are the new favorites in town. Baked orange spuds are stuffed with a delectable mix of sweet dates, crumbled gorgonzola and crunchy walnuts. Recipe makes 4 servings at 1 sweet potato each.
Nutrition (per serving): Calories: 305; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 6mg; Sodium: 135mg; Carbohydrate: 51g; Dietary Fiber: 7g; Sugar: 31g; Protein: 6g
5. HOMEMADE OATMEAL BREAKFAST BARS | FORK AND BEANS
Ultra-hearty oatmeal bars help you take your morning meal to-go. The bars are made with wholesome ingredients: ripe bananas, chia seeds, brown sugar and walnuts. Bake a batch and stuff these bars into your purse or gym-bag for a convenient afternoon snack. Recipe makes 9 bars.
Nutrition (per serving without chocolate drizzle): Calories: 155; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 7mg; Sodium: 112mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 8g; Protein: 5g
6. ONE-BOWL BANANA NUT MUFFINS | HEALTHY NIBBLES & BITS
Need a healthy, delicious, on-the-go breakfast or just a healthy snack to curb your hunger before dinner? These one-bowl banana nut muffins are filled with crunchy oven-baked walnuts and delicious-smelling spices that are sure to be a crowd-pleaser. Recipe makes 11 servings at 1 large muffin each.
Nutrition (per serving): Calories: 250; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Cholesterol: 17mg; Sodium: 233mg; Carbohydrate: 31g; Dietary Fiber: 4g; Sugar: 13g; Protein: 4g
7. EASY CHICKPEA OAT VEGGIE BURGERS | WHOLE LIVING LAUREN
These vegan oat burgers are as filling as they are delicious. Good plant-based sources of fiber and protein — oats, walnuts and chickpeas — pair perfectly in these burger patties. Recipe makes 8 burgers at 1 burger patty each.
Nutrition (per serving): Calories: 205; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 222mg; Total Carbohydrate: 28g; Dietary Fiber: 6g; Sugars: 2g; Protein: 6g
