SEATTLE — With kids out of school now is the perfect time to start rethinking what's in your snack drawer.
Dietitian nutritionist and the founder of Whitness Nutrition, Whitney Stuart, says that walnuts are a healthy and versatile snacking option.
"Not only do we get four grams of protein, two grams of fiber, but my personal favorite is that we get 2.5 grams of Omega-3 ALA. It's good for our brain, our heart health and inflammation in just an ounce serving size."
Walnuts are easy to experiment with in different recipes since they add a punch of flavor but are soft enough to mix.
One recipe that Stuart recommends making are protein power bites which include dates, walnuts, oats and chia seeds all blended. To make it more fun for kids you can stick the whole ball on a lollipop stick — like an all-natural cake pop.
"I love how it gives us healthy fats. It gives us fiber and a way for us to diversify flavor profile, so kids aren't getting bored. I know I'm getting bored over the summer with my snack, so I need some different nutrients," Stuart said.
Stuart also recommends experimenting with dates in new recipes.
"They give us this caramel-like flavor. They blend, they're smooth and they have essential vitamins, minerals, and nutrients. A little bit of fiber and they are such a great binding ingredient like we have in the protein power pops here that I love using them, but they just taste so good by themselves."
Stuart suggests topping apple rounds with Greek yogurt, cinnamon, walnuts and dates to give it that sweet, caramel flavor.
If you are looking for an on-the-go meal, Stuart says a grab and go summer bento box is the way to go.
"In the summer, we know that we are traveling, we are in the car, we have lots of events going on. So, if we're trying to use up things in the fridge, I love filling it with fun but also functional ingredients," she said. "We have some veggies; we have our dates for kind of a natural decadent sweet. We have just that handful of walnuts to give us some of that good Omega-3 ALA. We have this protein power pops, some hummus and some crackers."
For more information, go to Whitness Nutrition's website.
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