I hope you all had a beautiful, sunny-AF Thursday in Montreal (& everywhere else in the world, for that matter!). THURSDAY NIGHTS ARE AWESOME. They’re a reminder that tomorrow is FriYAY & FriYAY = Weekend. LOVE IT.
But… SINCE IT’S NOT QUITE THE WEEKEND YET, I’ll stop teasing you about it & instead, I’ll tell you all about the SITCH IN MY KITCH THIS MORNING.
I’m talking about those NO-BAKE COCONUT WALNUT CRACK BARS!
& Yes, in case you are wondering, THEY ARE LITERALLY LIKE CRACK!
What do I mean? C’mon, you know… THEY ARE COMPLETELY ADDICTIVE &… WAIT FOR IT… READY IN JUST UNDER TEN MINUTES!!! BASICALLY, THEY ARE LIFE. As if I needed YET ANOTHER addictive no-bake recipe on the blog… BUT THEN AGAIN, one can never have enough no-bake recipes, right? I MEAN… especially when there is coconut involved.
And, you know what else no one can EVER HAVE ENOUGH OF? Nuts, all kinds of nuts! They make me nuts!
And today, I CHOSE WALNUTS!
SO IN A NUTSHELL, now you know these babes are jam-packed with organic coconut & walnuts… BUT WHAT ELSE? I’m talking pure organic maple syrup… virgin organic coconut oil… pure organic vanilla extract… some sea salt ET VOILÁ!
OH & YOU NEED A FRIDGE, OBVS. But I mean… I don’t think I’m asking for much now, am I?
It really does not get cleaner or healthier than this, my loves. AND YUMMIER. YUMMIEST! OMG. Cannot wait for you munchkins to devour these.
OH & btw, before I refrigerated ‘em, I MAY OR MAY NOT HAVE TASTED (OOPS I MEAN… LICKED THE BOWL) THE BATTER A COUPLE (A MILLION) TIMES! Please don’t judge me!!!!
NOW, before we get to the nitty-gritty, GUESS WHAT TIME IT IS? YES, you’re right. It’s that time. NUTRITION-101 WITH KELLY IN THE KITCH. You ready? TODAY, we talk about none other than… THE BEAUTIFULNESS THAT IS WALNUTS!
Walnuts are actually pure evidence of the fact that sometimes, the simplest foods are best for our health! In fact, they are a jam-packed package deal of protein, healthy fats, fiber, plant sterols, antioxidants & loads of vitamins & minerals!!!!
Before I break it down for you munchkins, did you know that just ¼ cup of walnuts provides more than 100% of the RDV of plant based omega-3 fats, along with high amounts of copper, manganese, molybdenum & biotin?
And for the top seven benefits, A.K.A. THE MAIN REASONS WHY YOU SHOULD
EAT, NOPE, DEVOUR, WALNUTS!!!
CANCER-FIGHTING PROPERTIES, FTW! Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well!
WALNUTS ARE HEART-HEALTHY FOODS! They contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease or those who have increased risk for heart disease due to multiple cardiac risk factors.
NOT ONLY THAT, but walnuts also contain the plant-based omega-3 fat alpha-linoleic acid (ALA), which is anti-inflammatory & may prevent the formation of pathological blood clots! In fact, eating just FOUR, yes, JUST FOUR walnuts a day, has been shown to significantly raise blood levels of heart-healthy ALA & walnut consumption supports healthful cholesterol levels!
WALNUTS CONTAIN RARE & POWERFUL ANTIOXIDANTS. And as you all know, antioxidants are CRUCIAL & I MEAN CRUCIAL to our health, as they are believed to help control how fast we age by combatting free radicals, which are at the heart of age-related deterioration! And not only do walnuts contain antioxidants, BUT THEY CONTAIN SEVERAL UNIQUE & POWERFUL ONES THAT ARE AVAILABLE IN ONLY A FEW COMMONLY EATEN FOODS (I won’t bore you babies with the names, BUT, what I’m trying to tell you is that walnuts will provide you with antioxidants that you cannot get from many other foods!!).
ADDING HEALTHFUL AMOUNTS OF WALNUTS TO YOUR DIET CAN HELP YOU MAINTAIN YOUR IDEAL WEIGHT OVERTIME & INCREASES SATIETY AFTER JUST THREE DAYS!
TO ALL MY MALE FOLLOWERS & TO THEIR LUCKY LADIES, one of the lesser-known benefits of walnuts is their impact on MALE FERTILITY! (BRING ON THE BABIES!)
WALNUTS MAKE YOU SMART. WALNUTS ARE BRAIN-HEALTHY! They contain a number of neuroprotective compounds, including Vitamin E, folate, melatonin, omega-3 fats & antioxidants. In fact, research has shown that walnut consumption may support brain health, including increasing inferential reasoning in young adults. ONE STUDY also found that consuming high-antioxidant foods, such as walnuts, could decrease the enhanced vulnerability to oxidative stress that occurs in aging, increase health span & also enhance cognitive & motor function in aging.
AND LASTLY, THE BENEFICIAL DIETARY FAT IN WALNUTS HAS BEEN SHOWN TO IMPROVE METABOLIC PARAMETERS IN PEOPLE WITH DIABETES!
OKAY WAIT, I THOUGHT I WAS DONE. BUT I’M NOT. I have one last thing to share with you babies & THIS IS IMPORTANT!!!!! You. Must. Eat .The. Walnut. Skin!
The outermost layer of a shelled walnut, a.k.a. the whitish, flakey part, has a bitter flavor (Fine, I’ll admit it!), BUT PLEASE, RESIST THE URGE TO REMOVE IT!!!! IN FACT, IT IS THOUGHT THAT UP TO 90% OF THE ANTIOXIDANS IN WALNUTS ARE FOUND IN THE SKIN, making it one of the healthiest parts to consume, actually! And of course, in order to increase the positive impacts on your health, MAKE SURE YOUR NUTS ARE ORGANIC & RAW!!!!!
OKAY, now that you munchkins know all about why I JAM-PACKED THESE BARS WITH WALNUTS, let me tell you babies how to whip ‘em up!!!! I mean, did I really have to justify myself anyway?
My loves, YOU WILL NEED:
- 1 cup of unsweetened organic shredded coconut;
- ¼ cup of pure organic maple syrup;
- 2 tbsp. of organic virgin coconut oil;
- ½ tsp. of pure organic vanilla extract;
- 1/8 tsp. of sea salt;
- ½ cup of organic raw walnuts;
AND NOW, for that HOW-TO?
- Combine all the beautiful ingredients in a food processor OR simply in a large metal mixing bowl. You can totally mix ‘em all together by hand if you don’t have a food processor or are simply too lazy-AF to go search for it in your pantry… WHO KNOWS WHERE IT IS RN, RIGHT?
- Squish the beautiful mixture/batter into a loaf pan or any other baking dish or small container & AS HARD AS IT IS, REFRIGERATE FOR AN HOUR BEFORE CUTTING THE BABE (If you’re in a hurry or simply do not believe that you have the resistance to keep yourself from devouring her STAT, you can freeze her for 20 minutes & THEN DEVOUR HER!).
- Oh & you can store this baby in the fridge or freezer for a few weeks! AWESOME, RIGHT?
- OKAY, ONCE REFRIERATED/FROZEN, CUT THESE BABES UP & DEVOUR THEM!!!! (& do not feel ashamed if you devour the entire batch… I AM NOT JUDGING YOU, I PROMISE!).
OH & FOOD PORN!!!