Looking for a perfect addition to your fruit basket? A handful of walnuts will provide an added texture and crunch while packing a nutritional punch with an excellent source of plant-based omega-3 ALA (2.5 g/oz.), 4 grams of protein, and 2 grams of fiber per serving. 1

These Walnut and Pear Oat Nuggets put both fresh and dried fruit to use—combining a few simple ingredients, including walnuts, pears, raisins, oats, and honey. This bite size fruit and nut snack is loaded with nutrition, easy to make, and portable to pack for on the go snacking.

Recipe and photo courtesy of California Walnuts

Sweet and savory bulgur porridges are common throughout the Eastern Mediterranean, such as Cyprus. In this version, we add grapes, a quintessentially Mediterranean fruit, roasting them to concentrate the flavor. For an American twist (and a boost of protein), you can also stir in a spoonful of peanut butter at the end.

An Oldways recipe and photo courtesy of Kelly LeBlanc

This wonderful recipe can be served hot, cold, or room temperature and is also great the next day served on top of a simple green salad.

Recipe courtesy of Jesse Cool for The Oldways Table; an Oldways photo, courtesy of Kelly LeBlanc