Satisfy your sweet cravings with this delicious, nutty snack
If you’re looking for healthy dessert ideas, this is definitely one to try. This sweet, sticky jumble of chopped walnuts, dried raisins, cranberries, raw honey, and cinnamon is the perfect topping for cool Greek yogurt or for stirring into hot oatmeal. You can also serve it over vanilla pancakes, or add some blueberries, pumpkin and sunflower seeds to create a homemade fruity trail mix, ideal for snacking on the go.
Health-boosting qualities of tree nuts
Like other tree nuts (such as Brazil nuts, macadamia nuts, hazelnuts, and cashews), walnuts are a great source of heart-healthy fats and omega-3 fatty acids, which help to promote a healthy cardiovascular system. These fatty acids also suppress hunger hormones, helping you to feel fuller for longer. The phytonutrients found in walnuts have anti-inflammatory properties which can help reduce risk of heart disease, some cancers, and type 2 diabetes.
Walnuts are also high in vitamin E, melatonin, and antioxidants, which are vital for good brain health. They have been associated with reducing depression and improving cognitive function. They are also thought to be nourishing for skin and hair.
However, because they are high in fat, they also have a high caloric value. While regular consumption can contribute to optimal health, this should be as part of a calorie-controlled diet.
Thanks to their delicious, nutty flavor, walnuts work well in both sweet and savory dishes. They are equally tasty mixed in a salad with some blue cheese or sprinkled over yogurt and fruit, as we have done here.
In this recipe, the walnuts are paired with sweet honey and dried fruit. Raw honey is a pure, unprocessed sweetener, with a very high nutritional value. Consuming raw honey in place of refined sugars is thought to protect against obesity. Raw honey is also associated with a range of health benefits, from healing ulcers and cuts to tackling coughs and allergies. As with walnuts, the high level of antioxidants found in honey can boost the immune response.
Honey is also a great source of natural energy, making it a good option to include in your pre-workout snack.
Because dried fruit has a higher sugar content than fresh fruit, some worry that it is unhealthy and should be avoided. In fact, if you choose natural options, they’re actually extremely nutritious. Avoid dried fruit with additives and extra sweetener, and you can take advantage of the high levels of antioxidants, beta carotene, iron, and magnesium, among others.
While this sweet, crunchy mixture can be used in a number of ways, it’s particularly tasty mixed with yogurt. Greek yogurt or natural yogurt both work well. The combination of tart yogurt, bitter nuts, sweet fruit, and honey works perfectly. Yogurt is also a great source of protein, healthy dietary fats, and calcium, which creates an even more satisfying dessert or snack.
Ready in 30 seconds
This recipe is enjoyable hot or cold, and technically you don’t have to heat it at all. However, once you catch the fragrant scent of honey and cinnamon filling the room, we are sure you’ll agree how much more appetizing it is when warmed!
This is very simple to make – everything is mixed in a pot and heated for around 30 seconds. That’s it!
Honey and Walnut Yoghurt Topper
2 cups of chopped walnuts
2 Tbsp of mixed dried fruit
2 Tbsp of raw honey
1 tsp cinnamon
pinch of salt
- Mix all the ingredients in a small pot and stir continuously until heated through.
- If you’re serving over oatmeal, pour over immediately. If serving over yogurt, allow to cool for a few minutes first.
- You can also heat this by putting in the microwave for 30 seconds.
- The mixture, once cooled, can be stored in an airtight container for up to two weeks.
- For a vegan version, swap the raw honey for maple syrup.
- For a nut-free version, you could swap the walnuts for roasted pumpkin seeds or rolled oats.
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