Today's recipe is for Protein Nut Candies!
Delicious, protein-packed, and easy to make, and if you can't consume sugar for any reason, just switch the regular dark chocolate for a sugar-free one, because you won't find any other sugar in this recipe :)
Those candies are perfect for after training treat or a dessert, trust me, they are probably the most delicious candy I've tried :)
The recipe is calling for only a few ingredients and not more than 10 minutes to make.
Grab the recipe along with how eating nuts every day will benefit your health :)
Loaded With Antioxidants
Nuts are antioxidant powerhouses.
Antioxidants, including the polyphenols in nuts, can combat oxidative stress by neutralizing free radicals — unstable molecules that may cause cell damage and increase disease risk.
One study found that walnuts have a greater capacity to fight free radicals than fish.
Research shows that the antioxidants in walnuts and almonds can protect the delicate fats in your cells from being damaged by oxidation.
In one study in 13 people, eating walnuts or almonds increased polyphenol levels and significantly reduced oxidative damage, compared to a control meal.
Another study found that 2–8 hours after consuming whole pecans, participants experienced a 26–33% drop in their levels of oxidized “bad” LDL cholesterol — a major risk factor for heart disease.
However, studies in older people and individuals with metabolic syndrome found that walnuts and cashews didn’t have a big impact on antioxidant capacity, though some other markers improved.
May Aid Weight Loss
Though they’re considered a high-calorie food, research suggests that nuts may help you lose weight.
One large study assessing the effects of the Mediterranean diet found that people assigned to eat nuts lost an average of 2 inches (5 cm) from their waists — significantly more than those given olive oil.
Almonds have consistently been shown to promote weight loss rather than weight gain in controlled studies. Some research suggests that pistachios aid weight loss as well.
In one study in overweight women, those eating almonds lost nearly three times as much weight and experienced a significantly greater decrease in waist size compared to the control group.
What’s more, even though nuts are quite high in calories, research shows that your body doesn’t absorb all of them, as a portion of fat stays trapped within the nut’s fibrous wall during digestion.
For instance, while the nutrition facts on a package of almonds may indicate that a 1-ounce (28-gram) serving has 160–170 calories, your body only absorbs about 129 of these calories.
Similarly, recent studies found that your body absorbs about 21% and 5% fewer calories from walnuts and pistachios, respectively, than had previously been reported.
May Lower Cholesterol and Triglycerides
Nuts have impressive effects on cholesterol and triglyceride levels.
Pistachios have been shown to lower triglycerides in people who are obese and those with diabetes.
In one 12-week study in obese people, those eating pistachios had triglyceride levels nearly 33% lower than in the control group.
The cholesterol-lowering power of nuts may be due to their high content of monounsaturated and polyunsaturated fatty acids.
Almonds and hazelnuts appear to raise “good” HDL cholesterol while reducing total and “bad” LDL cholesterol. One study found that ground, sliced, or whole hazelnuts had similar beneficial effects on cholesterol levels.
Another study in women with metabolic syndrome observed that eating a 1-ounce (30-gram) mix of walnuts, peanuts, and pine nuts per day for 6 weeks significantly lowered all types of cholesterol — except “good” HDL.
Several studies show that macadamia nuts lower cholesterol levels as well. In one trial, a moderate-fat diet including macadamia nuts reduced cholesterol as much as a lower-fat diet.
Beneficial for Type 2 Diabetes and Metabolic Syndrome
Type 2 diabetes is a common disease affecting hundreds of millions of people worldwide.
Metabolic syndrome refers to a group of risk factors that may increase your risk of heart disease, stroke, and type 2 diabetes.
Therefore, type 2 diabetes and metabolic syndrome are strongly linked.
Interestingly, nuts may be one of the best foods for people with metabolic syndrome and type 2 diabetes.
First off, they’re low in carbs and don’t raise blood sugar levels much. Thus, substituting nuts for higher-carb foods should lead to reduced blood sugar levels.
Studies suggest that eating nuts may also lower oxidative stress, blood pressure, and other health markers in people with diabetes and metabolic syndrome.
In a 12-week controlled study, people with metabolic syndrome who ate just under 1 ounce (25 grams) of pistachios twice per day experienced a 9% decrease in fasting blood sugar, on average.
What’s more, compared to the control group, the pistachio group had greater reductions in blood pressure and C-reactive protein (CRP), a marker of inflammation linked to heart disease.
However, the evidence is mixed and not all studies note a benefit from eating nuts in people with metabolic syndrome.
May Reduce Inflammation
Nuts have strong anti-inflammatory properties.
Inflammation is your body’s way of defending itself from injury, bacteria, and other potentially harmful pathogens.
However, chronic, long-term inflammation can cause damage to organs and increase disease risk. Research suggests that eating nuts may reduce inflammation and promote healthy aging .
In a study on the Mediterranean diet, people whose diets were supplemented with nuts experienced a 35% and 90% decrease in the inflammatory markers C-reactive protein (CRP) and interleukin 6 (IL-6), respectively).
Similarly, some nuts — including pistachios, Brazil nuts, walnuts, and almonds — have been found to fight inflammation in healthy people and those with serious conditions like diabetes and kidney disease.
Yet, one study on almond consumption in healthy adults observed little difference between the almond and control groups — though a few inflammatory markers decreased in those eating almonds.
High in Beneficial Fiber
Fiber provides many health benefits.
While your body can’t digest fiber, the bacteria that live in your colon can.
Many types of fiber function as prebiotics or food for your healthy gut bacteria.
Your gut bacteria then ferment the fiber and turn it into beneficial short-chain fatty acids (SCFAs).
These SCFAs have powerful benefits, including improving gut health and reducing your risk of diabetes and obesity.
Plus, fiber helps you feel full and reduces the number of calories you absorb from meals. One study suggests that increasing fiber intake from 18 to 36 grams daily may result in up to 130 fewer calories absorbed.
Here are the nuts with the highest fiber content per 1-ounce (28-gram) serving:
Almonds: 3.5 grams
Pistachios: 2.9 grams
Hazelnuts: 2.9 grams
Pecans: 2.9 grams
Peanuts: 2.6 grams
Macadamias: 2.4 grams
Brazil nuts: 2.1 grams
May Reduce Your Risk of Heart Attack and Stroke
Nuts are extremely good for your heart.
Several studies suggest that nuts help lower heart disease and stroke risk due to their benefits for cholesterol levels, “bad” LDL particle size, artery function, and inflammation.
Studies found that small, dense LDL particles may increase heart disease risk more than larger LDL particles.
Interestingly, one study on the Mediterranean diet found that people who ate nuts had a significant decline in small LDL particles and an increase in large LDL particles, as well as “good” HDL cholesterol levels.
In another study, people with normal or high cholesterol were randomly assigned to consume either olive oil or nuts with a high-fat meal.
People in the nut group had better artery function and lower fasting triglycerides than the olive oil group — regardless of their initial cholesterol levels.*source
So let's jump to the recipe!
Prep: 10 min
Servings: 20 portions
Calories per serving: 72 kcal
Find the recipe & nutrition facts below :
1/2 cup dark chocolate (100 gr.) (or dark sugar-free)
1/3 cup peanut butter (100 gr.) (or another nut butter)
4 tbsp plant protein (I'm using Warrior - Ancestral Superfoods)
1/3 cup hazelnuts (chopped)
1/3 cup melted dark chocolate (or sugar-free)
Step 1: In a medium-sized bowl melt the chocolate first, then add the peanut butter, plant protein, and chopped hazelnuts, and form a dough.
Step 2: Fill with the dough a candy silicone form of choice with a teaspoon and/or hands. (I've used 2 silicone forms for this recipe)
Step 3: Place in the fridge for 30 minutes.
Step 4: Remove from the silicone form and cover in melted chocolate.