Walnuts and fig energy bites are so simple and ordinary , but packed with rich nutrients and it could well be a capsule to pop in everyday loaded as it comes with such health benefits.But this is a sweet way of adding those required nutrition to your body without added sugar and preservatives, kids will readily grab one bite in between their play and you will not regret if they forgo a small portion of their lunch.
To make it healthy and packed with good ingredients you can choose a combination of sticky dried fruits and essential nuts for that chewy crunchy taste. Here I have made our family favourite for that sweet craving a simple Walnut and fig bite , so easy to put together and store in the refrigerator.
Adapted with some changes from http://wonkywonderful.com/1/post/2013/02/fig-walnut-energy-bites.html
2 cups of finely chopped dried figs.
1 cup of walnuts
1/2 cup of steel cut oats or roasted regular oats will also work well.
1/2 cup of desiccated coconut ( optional )
Coarsely pulse the chopped figs and add the nuts halfway, to avoid powdering of nuts, you want some tiny bits of nuts for the crunch.
Powder the roasted oats also coarsely. Mix all the ingredients now well. it will appear to be a sticy mixture which is how we want.
Shape into small round shapes and roll in desiccated coconut powder if you like. Store in the refrigerator. It will harden a bit, which is fine as it will not be sticky too.
Some info about nuts
Walnuts are part of the tree nut family. This food family includes Brazil nuts, cashews, hazelnuts (filberts), macadamia nuts, pecans, pine nuts, pistachios and walnuts. So incorporate these healthy nuts in your daily diet.
Recommended about 7 shelled walnuts, or 14 walnut halves. Of course, since tree nuts (including walnuts) are a high-calorie food, it's important to incorporate tree nuts into an overall healthy diet that remains on target in terms of calories. Luckily, research has shown that many people are able to take this step with good success in terms of overall caloric intake.
Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids.
Like most nuts, they can easily be added to your Healthiest Way of Eating. Just chop and add to your favorite salad, vegetable dish, fruit, or dessert.
walnuts are unique in their collection of anti-inflammatory nutrients. These nutrients include omega-3 fatty acids; phytonutrients including tannins, phenolic acids, and flavonoids; quinones like juglone; and other anti-inflammatory phytonutrients. These anti-inflammatory benefits can overshadow the high-calorie and high-fat risk posed by walnuts, and that's exactly what they have done in an increasing number of research studies involving risk and/or treatment of obesity. While it is definitely possible to overconsume walnuts, most everyday diets could remain correctly balanced in terms of calories and fat while still including fairly generous amounts of walnuts
Health benefits :
Walnuts Help Reduce Problems in Metabolic Syndrome
Benefits in Treatment of Type 2 Diabetes
- Dried figs are an excellent source of minerals, vitamins and anti-oxidants. In fact, dried fruits are concentrated sources of energy. 100 g dried figs provide 249 calories.
- Fresh figs, especially black mission, are good in poly-phenolic flavonoid anti-oxidants such as carotenes, lutein, tannins, chlorogenic acid...etc. Their anti-oxidant value is comparable to that of apples at 3200 umol/100 g.
- In addition, fresh fruits contain adequate levels of some of the anti-oxidant vitamins such as vitamin A, E, and K. Altogether these phyto-chemical compounds in fig fruit help scavenge harmful oxygen derived free radicals from the body and thereby protect us from cancers, diabetes, degenerative diseases and infections.
- Furthermore, research studies suggest that chlorogenic acid in these berries help lower blood sugar levels and control blood-glucose levels in type-II diabetes mellitus (Adult onset) condition.
- Fresh, as well as dried figs contain good levels of B-complex group of vitamins such as niacin, pyridoxine, folates, and pantothenic acid. These vitamins function as co-factors for metabolism of carbohydrates, proteins, and fats.
- Dried figs are an excellent sources of minerals like calcium, copper, potassium, manganese, iron, selenium and zinc. 100 g of dried figs contain 680 mg of potassium, 162 mg of calcium, and 2.03 mg of iron. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Copper is required in the production of red blood cells. Iron is required for red blood cell formation as well for cellular oxidation.