RECIPES: Nuts for healthy eating

Carrot and Walnut Smoothie Bowl

Ingredients

400g carrots, sliced

400ml milk

4 oranges

4 slices of pineapple, in juice

½ teaspoon of grated ginger

60g walnuts, halves

For garnish

Grated coconut

Grated ginger

Walnuts

Preparations

In the blender, mix: carrots, half of the walnuts, juice of oranges, pineapple slices, milk and ginger.

Serve in bowls and garnish with walnuts, grated coconut and grated ginger.

Five Ingredient Walnut Energy Bars

Ingredients

100g walnuts (plus 16 walnut halves for decorating)

200g medjool dates

150g dried cranberries

3 tablespoons cocoa powder

1 heaped teaspoon beetroot powder

Preparations

Place 100g of walnuts into a food processor and blend into a fine meal. Add dates, cranberries and cocoa powder and process until the mixture is smooth and sticks together to form one lump.

Line a small square baking tray and pour the mixture onto it. With the back of a metal spoon, flatten the mixture into a smooth even layer. Place it in the fridge to chill for at least an hour or overnight.

Once chilled, dust the top with the beetroot powder, cut it into 16 bars and top each one with a walnut half and store in an air tight container.

Homemade, Vegan and Gluten-Free Walnut Nachos with Guacamole

Ingredients

Nachos:

140g maize flour

120g sunflower seeds

20g walnuts

60ml extra virgin olive oil

1 ½ teaspoon salt

125ml water

Guacamole:

2 avocados

1 medium tomato

Half onion

Salt to taste

1 tablespoon fresh coriander leaves

1 teaspoon cayenne

Preparations

Nachos:

Preheat the oven to 220°C.

Chop the sunflower seeds and walnuts.

Put all the ingredients of the nachos in a big bowl and mix them with a wooden spoon. Add oil and combine it. Add water little by little, until the flour sticks together and forms a nice dough ball. If it's wet, continue mixing up until it gets dry.

Divide the dough in two balls and place one of them between two baking sheets. Using a rolling pin, extend the dough until it has a thickness of 2 mm and mark with a knife the lines to break or separate them.

Retire the baking sheet off the top of the dough and place them in an oven tray. Bake around 10 minutes or until it turns gold. Let it cool and chop. Repeat with the same with the other ball.

Guacamole:

Cut tomato and onion in little cubes.

Cut avocados, retire the filling and place it in a bowl. Using a fork or a wooden spoon, smash the avocado flesh and pour lemon juice so they do not rust.

Add tomato, onion, salt, cayenne and coriander into the bowl. Mix it until smooth.

Serve it with the walnut nachos.