Walnuts are a popular addition to hearty oatmeal bowls, satisfying yogurt parfaits, and fresh salads. But when it comes to smoothie recipes, adding this nut to the mix isn’t always top of mind.
Walnuts are one of the best ingredients that can be added to your smoothie creation for a nutritional boost and a satisfying taste that plays well with many other popular smoothie ingredients.
Walnuts are the only tree nut that is an excellent source of alpha-linolenic acid (ALA), the plant-based omega-3 essential fatty acid. As one of the best plant food sources of omega-3s, a one-ounce serving of walnuts provides 2.5 grams of ALA. Data published in Advances in Nutrition showed that eating more plant-based omega-3 fatty acids, like the fatty acids found in walnuts, could be one way to combat the risk of heart disease.
These delicious and versatile nuts also provide plant-based protein and fiber, two nutrients that can promote satiety, helping people possibly avoid hunger pangs shortly after enjoying them. Plus, they are a source of antioxidants, calcium, magnesium, and a slew of other important nutrients.
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Combining walnuts with wild blueberries, dates, yogurt, and milk results in a dynamite smoothie that is jam-packed with an incredible variety of nutrients that help support our overall wellness. And most importantly, blending all of these ingredients together simply tastes amazing.
If you are ready for a smoothie that supports heart health, satiety, taste, and many other factors of your health, be sure to give this one a whirl the next time you are ready for a sippable and satisfying drink.
Serves 2
You’ll Need
- 1 1/2 cups frozen wild blueberries
- 1/2 cup California walnuts
- 1/2 cup 2% milkfat vanilla Greek yogurt
- 1/2 cup milk of choice
- 2 pitted dates
- 1 cup ice
- optional – sprinkle cinnamon on top
How to Make It
- Add all ingredients to a blender and blend until smooth. Pour into two glasses and enjoy.
Lauren Manaker MS, RDN, LD, CLEC
Lauren Manaker is an award-winning registered dietitian, book author, and recipe developer who has been in practice for almost 20 years. Read more
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