Holiday Recipes

 

 

Orange Fruit Nut Truffles 

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Description:
This recipe is great in December and during the New Year celebrations. While walnuts are harvested in December, they are available year round a great source of those all-important omega-3 fatty acids.

Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E. Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids - the good fats) that have been shown to lower LDL cholesterol. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts.

No one knows for sure how cranberries became associated with holiday feasts, but historians guess that it had something to do with the Native Americans, who used cranberries not only for food and medicine but also to make dyes for clothing and blankets.

As far as healthy foods go, cranberries are at the top of the list due to their high nutrient and antioxidant content and are often referred to as a "super food." Not to mention, half a cup of cranberries contains only 25 calories!

The possible health benefits of consuming cranberries include lowered risk of urinary tract infections, prevention of certain types of cancer, improved immune function, decreased blood pressure and more.


Ingredients:
1-1/2 cup shelled walnuts
1 cup orange-essence dried plums (prunes)
1/2 cup dried cranberries
1/2 cup chocolate-covered raisins (or plain raisins if preferred)
1 teaspoon cinnamon
1/4 teaspoon ground ginger
1 teaspoon vanilla extract


Directions:
In a food processor with the knife blade, blend all ingredients until a dough-like ball forms.

Using your hands, roll into 1-inch balls.

Optional: Top each with a walnut piece.


Servings: 3 dozen balls


Nutrient Information:
per ball: Calories: 62 Protein: 1g Fat: 3g Carbohydrates: 8g Fiber: 1g


Special Diet: Vegetarian, High Iron, High Protein, High Fibre, High Omega Fats


Category: Holiday Recipes

Submitted By: OK In Health



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Wellness Tip
Fiber
There are two main types of fiber, soluble and insoluble. Soluble fiber strongly attracts water during digestion. It appears to help lower blood cholesterol. Oat, beans and other legumes, Flax, prunes, apples and pears are rich in soluble fiber. Insoluble fiber mixes less easily with water. It is found in many fruits, vegetables, dried beans, wheat bran, seeds, popcorn, and whole grain products. Insoluble fiber helps keep the bowels regular and may help prevent certain types of cancers. Both types, when taken with plenty of water, aid in weight control and the regulation of blood pressure, blood sugar, and blood cholesterol.


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