Heart Healthy Treat

Happy Valentine’s Day!

Here’s a quick little recipe that’s heart healthy and tasty for lovey-dovey Valentine’s Day.

Spiced Walnut Truffles

  • Servings: 10
  • Difficulty: easy
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  • 2 c walnuts
  • 1 c raisins (or chopped dates)
  • 1/4 c agave (or honey or maple syrup)
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/2 tsp vanilla
  • Pinch of sea salt
  • cacao powder for dusting


  1. In a food processor, process walnuts into a flour-like powder, leaving some slightly larger bits for texture, if desired.  Scrape into another bowl and set aside
  2. Process raisins and sweetener until a textured paste.
  3. Add back walnuts and other remaining items. Quickly pulse a few times until you have a crumbly dough that will stick together when rolled. I like to leave it unprocessed enough that there are little raisin bits in it. If you over process it, you may need to chill or lightly freeze the dough to make it more workable.
  4. Form into little balls (makes about 30) and then leave plain, roll in the dark cocoa powder, or roll in other items (hemp seeds, shredded coconut, dust of spices, cacao nibs…) Or for a bigger splurge, melt some organic chocolate bars (70% or higher cocoa, please!) and dip them for the chocolate indulgence. Ahhhh, heaven!

These will freeze well for several months, or even keep in the fridge for a while. Pull 3-4 out of the freezer and let them thaw in the fridge (frozen raisin bits are not pleasant on the teeth!) Don’t thaw too many, or you just may eat them all at once! 😉

Recipe from http://www.DublinDietitian.com


In addition to their fiber, protein, B vitamins, magnesium, and vitamin E, walnuts have more omega-3 fatty acids than other nuts, and a good source of monounsaturated fats (MUFAs)! Omegas and MUFAs are heart healthy, providing protective benefits against cardiovascular problems, help with blood pressure, and cholesterol levels. They are also an anti-inflammatory that may help asthma, arthritis, eczema, and psoriasis. These little guys also contain ellagic acid which may help the immune system and be a cancer fighter.

And what do walnuts look like? Little brains! So guess what? Walnuts are good for brain function. Your brain has a high amount of structural fats in it, and omega-3 fats are very important to keep neurons firing efficiently.

Good little walnut soldiers, all in rows!

I digress – I wanted to focus on hearth health benefits of walnuts for the holiday; but walnuts just have so much goodness! So, keep enjoying those omega-rich nuts in moderation.  Roll out some truffles, toss a batch in the freezer to keep on hand for later, and enjoy a cozy weekend!


Published by Kate Cline, RD

Registered Dietitian with a focus on Gut Health, Inflammation, and Functional Nutrition. Personal Trainer with a focus on corrective exercise. Yoga teacher, traveler, empowerment coach.

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