4 recipes to add more walnuts to your day

Walnuts are true nutritional powerhouses—rich in fibre, polyphenols, vitamins, minerals and healthy fats. Just a handful provides around 2.5g of ALA, a plant-based omega-3 fatty acid, alongside heart-healthy monounsaturated fats. Together, these fats help lower inflammation and cholesterol, strengthen immunity and support eye and brain health.

Excitingly, growing evidence suggests that plant-based omega-3s, like those in walnuts, may be just as effective as fish-derived omega-3s in preserving cognitive function with age. A recent study found that eating 50g of walnuts daily was linked to faster reaction times and sharper memory later in the day. In other words, adding a small serving of walnuts to your daily diet is a delicious way to support your brain.

The best part? Walnuts are incredibly easy to add to everyday meals. Here are 4 simple, delicious ideas:

1. WALNUT & APPLE OVERNIGHT OATS

Ingredients:

• 35g rolled oats
• 1 tbsp chia seeds
• 4 tbsp Greek yoghurt
• 1 tsp honey
• 1 tbsp chopped walnuts
• ½–1 tsp cinnamon (to taste)
• 1 small apple, grated
• 100ml milk or water (adjust for consistency)
• Optional extra: INDI Body

Method:

In a jar, combine oats, chia seeds, honey, cinnamon, half the grated apple, yoghurt and milk/water. Stir well then top with the remaining apple and walnuts. Refrigerate overnight.

2. SWEET ROASTED WALNUTS

Ingredients:

• 2 cups walnut halves
• 3 tbsp honey (adjust for sweetness)
• 1 tbsp olive oil
• ½ tsp cinnamon
• Pinch of sea salt

Method:

Preheat oven to 160°C (320°F). Line a baking tray with parchment. In a bowl, mix the oil, honey, cinnamon and salt until combined. Add walnuts and toss until evenly coated. Spread on the tray in a single layer. Roast for 12–15 minutes, stirring halfway, until golden and fragrant. Cool before serving (they’ll crisp up as they cool).

3. SAVOURY ROASTED WALNUTS:

Ingredients:

• 2 cups walnut halves
• 1 tbsp olive oil
• 1 tsp smoked paprika
• ½ tsp garlic powder
• ½ tsp dried rosemary (or thyme)
• ½ tsp sea salt
• ¼ tsp black pepper

Method:

Preheat oven to 160°C (320°F). Line a baking tray with parchment. In a bowl, mix the oil and spices until combined. Add walnuts and toss until evenly coated. Spread on the tray in a single layer. Roast for 12–15 minutes, stirring halfway, until golden and fragrant. Cool before serving (they’ll crisp up as they cool).

4. BANANA BREAD

We turn to Farzanah Nasser (one of our favourite nutritionists) for her delicious banana bread recipe:

Ingredients:

• 3 small/ medium sized bananas (plus one extra one to add to the top of the loaf)
• 2 eggs
• 1/4 cup EVOO
• 1 cup ground almonds/ almond flour
• 1/2 cup blended oats (oat flour, just add oats to a blender bliitz)
• 1 tablespoon ground flaxseeds
• 1 tsp cinnamon
• 1 tsp baking powder
• Pinch salt
• 1 cup walnuts
• 1/2 cup dried chopped dates

Method:

Mash the 3 bananas, add in your eggs and EVOO and mix well Then add your dry ingredients: almond flour, ground oats, 1 tbs ground flax, baking powder, cinnamon and salt. Mix well Then fold in the walnuts and chopped dates. Top with sliced banana if you have one. Mine went in a loaf tin and in a preheated oven 180C (350F) for 40 mins. Ovens will vary.