Walnut-Blueberry Oatmeal Energy Bites

Walnuts and blueberries take center stage in this nutrient-dense mini energy bite.  This recipe comes together very quickly, so you can make a batch for now, or store 
them in the freezer for later.

1 cup chopped California walnuts, lightly toasted

1 cup whole-wheat pastry flour

1 cup uncooked oatmeal, regular or quick-cooking (not instant)

1/2 cup unsweetened shredded coconut

1/3 cup maple sugar

1 teaspoon ground cinnamon

1/8 teaspoon ground cardamom

1/4 teaspoon salt

1/2 cup dried blueberries

1/4 cup maple syrup

3 tablespoons olive oil

2 tablespoons butter

1 teaspoon baking soda

2 tablespoons boiling water

Preheat the oven to 350°F and cover cookie sheets with parchment paper. 

In a large mixing bowl, combine the walnuts, flour, oatmeal, coconut, maple sugar, cinnamon, cardamom and salt.  Stir with a fork or whisk until completely mixed.  Add the blueberries and stir to combine.  

Combine the maple syrup, olive oil and butter in a small saucepan.  Place over medium heat and stir until the butter melts.  In a small bowl, add the baking soda to the boiling water and stir to dissolve.  Add to the syrup mixture and stir to blend; it will become very bubbly.  Pour into the dry ingredients and stir vigorously to combine. 

Using a tablespoon and your hands, scoop up pieces of dough and press them into walnut-sized balls.  Place about 2 inches apart on the prepared cookie sheets.  With your fingers or the palm of your hand, flatten each ball slightly into a puck shape.

Bake 10 – 12 minutes, until the cookies have spread slightly and are golden brown around the edges.  Cool 5 minutes on the pan, then transfer the cookies to a rack to cool completely.  Store in an airtight container.

Yield: 2 dozen cookies, serving size is one cookie

Nutrition information per serving:  120 calories, 2g protein, 13g carbohydrate, 2g fiber, 7g total fat, 2g saturated fat, 2g monounsaturated fat, 3g polyunsaturated fat, 3mg cholesterol, 79mg sodium

Many of us have childhood memories of a bowl filled with walnuts on the dining room table with a nutcracker nearby. It is a tradition that families all over the world continue to enjoy – especially around the holidays.  This cherished ritual allows us to take the time to slow down and appreciate what is important; it also happens to be good for us and may even prolong our lives.   

Walnuts are the holiday gift that keeps on giving.  Along with adding flavor and texture to your holiday meal, new research suggests that adding walnuts to the diet may also be a key to longevity, by improving health and fighting disease.

Published in BMC Medicine[1], a recent report from the landmark PREDIMED trial found that individuals at high risk for cardiovascular disease, who followed a Mediterranean diet and consumed at least three servings of walnuts per week, had 45% lower risk of all-cause mortality. Similar findings reported in the New England Journal of Medicine found significant inverse association for deaths due to cancer, heart disease and respiratory diseases among 76,464 women from the Nurses’ Health Study and 42,498 men in the Health Professionals Follow-up Study who consumed nuts, including walnuts. The participants’ nut intake was assessed at baseline and updated every two to four years, while any participants with a previous history of cancer, heart disease, or stroke were excluded from the study. The results suggest that increasing nut consumption, including walnuts, is associated with reduced total and cause-specific mortality by 20% in both women and men, independent of other predictors for death.

Dr. Michael Roizen, the Chief Wellness Officer and Chair of the Wellness Institute at the Cleveland Clinic, and co-author of newly updated The New York Times bestselling book: “You: The Owner’s Manual,” is not surprised by these findings. He believes you can delay aging and help prevent disease through lifestyle factors including incorporating exercise, eating whole foods and not smoking.  “Food is one of the key components to staying young and living longer with great vitality, and eating the right types of fats, as found in walnuts, is an essential element in this process,” says Dr. Roizen. “In fact, because of the nutrient composition of walnuts, I recommend my patients eat six walnut halves 30 minutes before a meal as it helps curb the appetite while increasing their omega-3 fats,” he adds.

As the only nut that is an excellent source of the plant-based omega-3 fatty acid – alpha-linolenic acid (ALA), along with its fiber and protein, walnuts have a unique nutrient profile that researchers believe provides cardio protective, anticarcinogenic, anti-inflammatory and antioxidant properties. In fact, more than two decades of research has supported the benefits of walnuts in the areas of heart health, diabetes, cancer, cognition, weight management and reproductive health, resulting in more than 120 published papers in peer-reviewed journals. 

Author of “The Longevity Kitchen,” Chef Rebecca Katz believes food is your most powerful tool in living healthy.  She combines smart nutrition with superb flavor and offers recipes that anyone can make and share.  To help get your readers off on the right foot for improving their diet, these delicious, nutrient-rich energy bites that combine longevity superstars including blueberries, oats and walnuts, are the perfect holiday gift or treat at your next holiday get together.  These delicious morsels are sure to become a holiday tradition (just like the bowls of in-shell walnuts on dining room tables) that will be enjoyed for many years to come.