superfood: walnuts! and some banana date walnut butter

Have you guys heard the news? Walnuts are a superfood!


I love reading nutrition news and articles- it’s probably my equivalent to a lot of people’s love of celebrity gossip. I’ll read it all, soak it all in and talk about it at the water cooler.

Or I would if I worked somewhere where there was a water cooler. More accurately I talk about it at the espresso bar.

But right, back to walnuts! I recently read this article at Renegade Health where walnuts were named the “King of the Nuts”. They rank above every other nut in terms antioxidants which were 2-15x more potent than vitamin E! That’s pretty stellar.

Not only that, but there are a ton of other benefits that come with eating this nut!

  • they improve blood-vessel function and health in patients with type 2 diabetes, suggesting that walnuts could help reduce risk of cardiac disease and events!
  • they keep the blood flowing- eating walnuts helps inflammation in arteries and therefore reduce risk of atherosclerosis (plaque build-up) and artery disease
  • they make you a smarty-pants! Including walnuts in your diet can boost your reasoning skills
  • strengthens them bones! They contain lots of ALA fatty acids which reduces bone turnover- this means that your form bone faster than it’s degraded

If that doesn’t make you want to eat for of there super-nuts (hehe) I don’t know what will.


Oh wait yes I do! It’s the following recipe. This next recipe is the perfect marriage of 3 amazing flavours that I swear must have been created to be enjoyed together: walnuts, bananas and dates.

I know some people find walnuts a bit bitter (I’ve never had this issue) but in this nut butter, all bitterness is beaten into submission by the gentle sweetness of the banana and the earthy sweetness of the dates. It’s the perfect nut butter to spread on toast, dip apple in, stir into oatmeal or just eat straight out of the jar. Believe me, you’ll want to!


Banana Date Walnut Butter (Vegan, Gluten-free, Sugar-free, Raw)

Makes about 2 cups.

  • 3 cups walnuts
  • 1 1/2 ripe bananas (a few brown spots)
  • 3 medjool dates, soaked and pitted
  • 1/2 tsp vanilla bean powder (or extract)
  • 1/2 tsp cinnamon
  • 1/8 tsp salt.

First process the walnuts until they form a fine meal and are just starting to look “wet” (the oils are starting to be released). Add in the rest of the ingredients and process until smooth! Store in a jar in the fridge for up to 2 weeks, if it lasts ;)

That’s it for me today! I’ll be back here later today/tomorrow for What I Ate Wednesday and I might just share a recipe or two! It’s a little later than I usually post it but I wanted to share this first! Have a lovely day everyone!

I am submitting this post to Allergy-Free Wednesday and Wellness Weekends!

50 thoughts on “superfood: walnuts! and some banana date walnut butter

  1. I was feeling like I missed something spectacular….this recipe looks and sounds ridiculous! I think I love walmuts as much as you do Gabby…yum! They are so healthy too!

  2. Hey Gabby! Looks divine! Will definitely try it out this week! I love walnut and banana combination. We’re very similar in the fact that I love to read and absorb health and nutrition article/videos too. If you don’t mind – I would appreciate it if you would like to give yourself a plug and mention my website. If not, that’s cool! Just want to share the love and reach more people to educate and stimulate their senses about health, nutrition and awesome, healthy food. :)

    • Thanks so much! It’s a match made in heaven :)

      Now, I’m probably going to sound a little stupid here but what do you mean by plug? I would love a mention though, you are such a sweetheart! Just let me know what you would need from me :)

  3. I absolutely LOVE your blog and recipes. I find myself copying almost everything you post. :) Don’t stop! I need all the ideas I can get. :D Thanks so much, I really do love your blog. Hugs!

  4. Thank you for the juicy gossip (totally my kind of gossip too- In the words of my husband: “What’s a Kardashian?”)! :-)

    This butter would be lovely upon a nice warm waffle. Luckily for me (not luckily for the husband), Chris is allergic to walnuts, so it looks like this will be all mine!

    • Hehe I’m so glad to have found someone who finds this as interesting as I do- what do I care what them celebs are doing- I want to know about something closer to home- like my food!

      Aww allergic to walnuts, that’s awful! Well more for the rest of us ;). I hope you enjoy it!

  5. I love walnuts and knew they were great for you but I definitely learned some fun facts while at the espresso bar :)…I have been piling on the walnuts lately, I cna’t get enough of them – I love this combination of flavors, so easy to make too!

    • Aren’t walnuts they best? I was so happy to learn how good they were for you since they are one of the lower priced ones!

      I love how easy homemade nut butters are! It’s so good they are because store bought raw ones can be pricey ;)

  6. OMG yes! Out of the Artisana nut butters I’ve tried the walnut is my favorite! This just brings it to a whole new level! I absolutely can not wait to try this! I bet it is perfect on apples, yum! Or in oats. :) Or a protein smoothie! Clearly I’m really excited about this :) You are seriously awesome!

    I always look forward to your WIAW posts! They are always packed full of yummy meals!

    Have a great day!

    • Aww you are so cute! If you like Artisana you will love this! Its just the right amount of sweetness :)

      I will be sure to get my wiaw post up as soon as I’m done work! I’m so glad you enjoy those posts because I jhave so much fun writing them!

      Have a lovely day yourself!

  7. I’ve always loved the walnut, date, banana combination but they usually only appear in banana bread for me. Love this idea of making nut butter and using them in it. Thanks for the blog. Great ideas!

  8. Wow, another great idea, This is a perfect food to give to my baby as she’s getting really into dips at the moment. And of course I’ll eat it too as we eat all the same foods. Your recipes are so healthy that they make perfect food for the whole family. I don’t have to change anything! Thank you.

  9. you are such a genuis! this looks lovely! I always wonder how long fresh homemade spread and hummus lasts when stored in the fridge. I swear I sometimes keep my hummus for over a week or even close to 2 and it seems fine, another time it goes bad after day 2. i realy dont get it. how do you find out how long you should keep things? yesterday I froze some of my homemade hummus for the first time- lets see what happens once i defrost it.

    • Haha thanks! Ya I find the same- it really depends on the weather I find! For this recipe I just based it on my own personal experience! When I made it I had it for about a week when my foodie penpal packages came so I kind of forgot about it. There was a tiny amount left in the jar and it didn’t taste quite right a week later. So I gave it a 2 week date to be safe! I find trial and error is the best way :)

*Comments make my day*

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s