Healthy fruit-nut spread:

DSC01142  The importance of nuts as antioxidants is well known. Walnuts are the    best source of omega 3 and omega 6 fatty acids. Walnuts per say may not seem to be palatable to many individuals. So here is the recipe which is nutritious as well as tasty!

Instead of using synthetic jams, if this fruit-nut spread is used, preferably as a topping over chappatis, it becomes a healthy mid meal snack for all age groups & for all ailments.

 

INGREDIENTS:

Seedless dates: 200 gms

Dry figs:           100 gms

Almonds:          25 gms

Walnuts:           25 gms

Pista:                 25 gms

 

PROCEDURE:

  1. Soak dates, walnuts and figs in 1 cup of water for about 4 hours.
  2. Add walnuts, almonds and pistas to the soaked fruits. Grind these ingredients to make a paste.
  3. Make small pieces of 3-4 almonds and pistas.
  4. Garnish the mixture with chopped pieces of almonds and pistas.
  5. Store it in a clean glass container in the refrigerator.
  6. Everyday about 1 Tbsp of this spread can be relished with 2 chappatis or 2 slices of brown bread as a mid meal snack either at 00 am or at 5.00 pm.

NUTRIENTS PER SERVING:

Weight Energy. Carbo. Proteins    Fats   Fiber Calcium    Iron
    15g 30.8kcals    4.2g     0.6g   1.4g   0.6g  14.4mg  0.3mg