Maple Walnut Buttermilk Smoothie
Maple Walnut Buttermilk Smoothie
(Note: I received free samples of California Walnuts mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by California Walnuts and am eligible to win prizes associated with the contest. I was not compensated for my time.)
I love all types of nuts but walnuts are definitely at the top of the list. I always keep a bag in the freezer (walnuts can go rancid when exposed to warm temperatures for a long period of time). Two favorite uses of mine are toasted walnuts on a salad or simply a handful mixed with some dried fruit for an afternoon snack.
An ounce of walnuts (1/4 cup) provides powerful nutrition! An ounce provides
An excellent source of alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid (2.5g) – the most ALA of any tree nut.
4g of protein
2g of fiber
A good source of magnesium (45mg)
Research even suggests walnut consumption may be associated with improved cognitive function!
Whether you are in cancer treatment or simply trying to eat healthy, snacking wisely can help you keep you energized. Combining a food high in carbohydrate along with a food high in protein will help provide lasting energy. The carbohydrate provides an immediate energy boost while the protein will help sustain that feeling. Some ideas include:
Yogurt and berries
Cottage cheese and canned peaches packed in water or juice (a lot of cancer patients I’ve worked with tolerate this well)
A banana with a tablespoon of peanut butter or handful of walnuts
Smoothie made with milk or yogurt, frozen fruit and a little honey for sweetness
A slice of whole grain bread or a few whole grain crackers with 1-2 tablespoons of nut butter.
More information on snacking with walnuts can be found at https://walnuts.org/snacking/
This Maple Walnut Buttermilk Smoothie provides the nutritional benefits of walnuts along with potassium and vitamin C from the banana and gut-friendly probiotics from the buttermilk. I love using buttermilk in smoothie recipes (check out my Strawberry Buttermilk Smoothie recipe). The tangy buttermilk is a perfect complement to the sweetness from the banana and maple syrup.
Maple Walnut Buttermilk Smoothie
¼ cup (1 ounce) California walnuts, roughly chopped
1 Tbsp maple syrup
1 small banana, frozen
¾ cup lowfat buttermilk
Additional maple syrup and chopped walnuts to rim the glass if desired.
Place all ingredients in a blender and blend on high for 50-60 seconds. If desired, dip the rim of the glass in maple syrup and dip into chopped walnuts.
Enjoy!
One serving
Maple Walnut Buttermilk Smoothie