essential fatty acids

These treats are delicious for dessert or breakfast! The original recipe called for dried apricots but since I had dried mango on hand, I substituted. Be sure to use organic for all ingredients as conventional fruits and nuts contains toxic preservatives. Nuts, especially walnuts, can also contain BHT as a preservative which has to been linked to increased risk of cancer. Dried fruits may contain sulphur dioxide (sulfites) which has been linked to respiratory issues. The #1 Rule is to read ingredient labels and buy organic!

1 c of dried organic apricots or mango

1 c. pitted dates

1/2 c raw organic almonds

1/2 c raw organic cashews

1/2 c raw organic walnuts

Set aside 1/2-2/3 cup of pure shredded organic coconut flakes

Place all the items in a bowl (except coconut flakes) and pour boiling water over until covered. Let soak for 15 minutes, drain and add to a food processor. Mix until everything is finely chopped. Roll into small balls and roll in coconut. Store in the refrigerator. Makes about 20-30 balls (depending on the size that you roll them).

This California Waldorf salad is a low-fat, dairy-free alternative to the traditional recipe and is a fantastic starter for any meal. It is quite refreshing and has the right amount of crunchy, tangy, sweet quality to appeal to anyone’s palette. Even though it’s a salad, I typically eat it for my in-between meal snack or dessert.

The walnuts in this recipe are rich in omega-3 fatty acids. Omegas are the key to many functioning tissues within the body and are integral to preventing heart disease and stroke. They also support cognitive performance & overall brain health. Some studies show maintenance of healthy triglyceride levels is already within a normal range.

Omegas are key to reproductive health, healthy aging, and maintaining your weight.

Regarding aging, we can experience fewer natural oils, sun damage, and decreased cell renewal can all lead to dry, rougher skin as we get older.

If you need an additional source of omega, I recommend Modere Omegas contain 1000 mg of oil in a blend of EPA, DHA, and Vitamin E.

Ingredients (use organic when possible)

Makes about 6 1-cup servings

2 crisp, tangy apples (Fuji, Pink Lady, or Granny Smith)
1 large carrot, julienned or grated
1/2 cup raisins or dried cranberries
1/4 cup chopped walnuts*
1/3 cup dairy- and egg-free mayonnaise substitute like Vegenaise
3 tablespoons seasoned rice vinegar

Directions

Scrub, core, and dice apples, then place them into a salad bowl.

Add carrots, raisins, and walnuts. Regarding walnuts, the recipe calls for 1/4 cup, but I like to add more!

In a separate bowl, mix the mayonnaise substitute and vinegar.

Add to salad and stir to mix. Chill before serving if possible.

Nutrition Information | Per serving (1 cup)

calories: 117; fat: 3.7 g; saturated fat: 0.4 g; calories from fat: 28.5%; cholesterol: 0 mg; protein: 2.3 g; carbohydrates: 20.9 g; sugar: 15.4 g; fiber: 2.2 g; sodium: 216 mg; calcium: 23 mg; iron: 0.6 mg; vitamin C: 3.4 mg; beta-carotene: 1008 mcg; vitamin E: 0.3 mg

Recipe by Jennifer Raymond, M.S., R.D., from Healthy Eating for Life for Children by Amy Lanou, Ph.D.

*Note: Be sure to store walnuts in the refrigerator or freezer.