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Walnut Coconut Spread-with Omega 3

Eating healthy and getting enough Omega 3 in your diet does not have to be difficult!  Try this delicious and easy to make walnut coconut spread – completely ready in just a few minutes!!  Most everyone loves the flavor of walnuts with cinnamon (a hot bowl of oatmeal with cinnamon & walnuts, or a cinnamon bun with walnuts).  Now, you can have this delightful combination in an easy to use spread.


3 cups Lightly Roasted Walnuts

1/4 cup Coconut Sugar

1/8 – 1/4 tsp Salt

1/2 tsp Cinnamon


To roast the walnuts:  Pre-heat the oven to 350 Degrees.  Place 3 cups of walnuts on a baking sheet – no need to oil the sheet. Roast for 8 minutes.  Let cool for approximately 5 minutes.

Lightly Roasted Walnuts
Lightly Roasted Walnuts

The foundation of Walnut Coconut Spread is walnut butter.  You will be amazed at how quickly your walnuts will turn into butter – within seconds!

In the food processor with the S blade:  Put the warm walnuts (this is going to be fast – so, be sure to not overly blend – watch the time!) turn on the machine for approximately 20 seconds – the walnuts will now be finely ground.

Finely Ground Walnuts
Finely Ground Walnuts

Open the lid and scrape down the sides with a rubber spatula.  Blend again for another 15 to 20 seconds and watch as it turns into a thick paste.

Remove the lid another time and add in the salt, cinnamon, and coconut sugar – and blend for approximately 20 to 30 seconds or until you have a smooth consistency.  If you would like a thicker spread, then blend for less time.

Walnut Coconut Spread
Walnut Coconut Spread

This delightful spread is delicious on toast, in hot cereal, on apple slices, or stuffed in a medhool date – be creative and explore the possibilities.

Ayurvedic info:  Walnuts are basically a TriDoshic food – being balancing to all three Doshas.  The predominant taste is sweet and astringent.  This spread, with the coconut sugar, is particularly beneficial to Pitta Dosha – but all 3 Body Types can certainly enjoy!

[box] Mega nutrients in a little nut!

Walnuts rate the highest source of Omega 3 compared to other nuts.  Omega 3 Fatty Acids have become a hot topic over the last few years.  Is your diet rich in them?  Have you resorted to taking Fish Oil for your daily dose?  (This may not be a comfortable option, especially if you are vegetarian or if you are concerned about the contaminated fish supply.)  


Many of you have heard that it is important to have the correct ratio between Omega 6 and Omega 3 Fatty Acids.  Sounds complicated.  It is actually quite easy.  If you eat a diet with a wide range of vegetables, vegetable oils, whole grains, nuts, and seeds – you are probably getting your needed dose of Omega 6 – especially if you eat dairy and eggs.  In fact, it is actually damaging to your body to eat too many Omega 6.  This is where Omega 3 comes into play.  If you put your attention on several good sources for Omega 3 in your diet, then you do not need to worry about the ratio – you will have a good ratio.  Eating Walnuts, along with Flax, Chia, or Hemp seeds on a regular basis can be simple to implement into your diet.  Look for my other recipes for delicious methods!