Best cookies for your eyes ever: High in Omega 3: flourless, walnut,Chia seed cookies.

Best Cookies for Your Eyes Ever: 
High in Omega 3
Flourless, Walnut, Chia Seed Cookies.
This is part of my Low Inflammatory Diet Recommendations.
Everyone loved these brownie cookies! I added a few more chocolate chips just in case, but next time, I will use only sugar free chocolate. The kids loved them. 
I’ll calculate the amount of Omega 3 shortly.  Thank you to Author: 
Sandra Lora Cremers, MD, FACS 
Author: 
Makes 24-25 cookies
Cookies made with 100% whole food ingredients for a healthy treat anytime.
INGREDIENTS
Total Omega 3 for whole batch: 
30g + 4.9g = about 35g of Omega 3


Each cookie gives about 1.4 g Omega 3


Ingredients: 
cups raw walnut halves: not toasted
2 cup medjool dates, pitted (about 24): I used Costco bag of dates
1/2 teaspoon salt
1 teaspoon baking soda
2 teaspoon vanilla extract
2 flax eggs: 2 tablespoon ground flax or chia seeds + 6 tablespoons water): I ground flax seed on pulse in a bullet or food processor:  One ounce of chia seeds (about two tablespoons) contains 137 calories, one gram of saturated fat, 11 grams of fiber, four grams of protein, 177 milligrams of calcium, and 4.9 grams of omega3 fatty acids.
1 cup dark chocolate chips (optional): I used 1/2 cup milk chocolate for my kids version: they loved it. 

I used my fingers to round out the cookies & flattened them with a fork to replicate peanut butter cookies. 


Sandra Lora Cremers, MD, FACS

INSTRUCTIONS
  1. Preheat the oven to 350F and line a baking sheet with parchment paper or a silpat. In the bowl of a food processor fitted with an “S” blade, process the dates and walnuts together until a crumbly texture is formed. Add in the salt, baking soda, vanilla and flax egg and process again until the batter is relatively smooth. Add in the chocolate chips and briefly pulse, just to combine.
  2. Spoon the batter onto a lined baking sheet, and use your hands to gently flatten the cookie dough. (Tip: Wet your hands with water to prevent sticking!) Bake at 350F for 12 minutes, or until the edges are slightly golden. Allow to cool on the pan for 10 minutes, then transfer the cookies to a wire rack to cool completely.
  3. Serve immediately, and store the leftovers in a sealed container in the fridge or freezer for best shelf life. These cookies should last a week in the fridge, and a month or more in the freezer.


Notes:

  • I love the buttery flavor of these cookies when made with walnuts, but I have a feeling that pecans or almonds would work well, too.
  • If you don’t have access to dates, raisins can be substituted in most cases, but the flavor will be slightly different.
  • If you don’t want to use a flax egg, one chicken egg can be used instead.
  • Optional add-ins that are free of added sugar include: cacao nibs, raisins, shredded coconut, chopped n
Notes:
Alpha-Linolenic Acid (Omega-3)
Walnuts are nutrient powerhouses comprised primarily of polyunsaturated
fat (PUFA) (13 grams out of 18 grams total fat). In fact, walnuts are the only
nut–and one of few foods–to provide an excellent source of alpha-linolenic
acid (ALA)—the plant-based form of omega-3. In one ounce (12–14 halves;
¼ cup) there are 2.5 grams of ALA–more than eight times the amount
found in the next highest nut!
Omega-3s are essential fatty acids critical to various body processes and
known to reduce inflammation. The body can only obtain these necessary
fatty acids through food. Research has suggested that omega-3s may also help
reduce the risk of some chronic diseases.
A Source for Antioxidants
Research1
has suggested that antioxidants may help to protect from certain
chronic diseases of aging, including cardiovascular, neurological and
carcinogenic ailments due to their ability to control free radicals – known
to negatively influence healthy aging. Walnuts are known for their high
antioxidant content (13.126 mmol/100 grams).
A 2010 study2
investigating the antioxidant activity of different dry fruits found
walnuts to exhibit the best antioxidant properties. Additional research3
testing
1113 different foods for antioxidant levels reported walnuts rank second only to
blackberries in terms of antioxidant content. Ellagic acid and gamma tocopherol, a
form of vitamin E, are two antioxidants that are thought to have anticarcinogenic
properties; both are found in walnuts. Melatonin, an antioxidant known for its sleep
regulating properties is also naturally found in walnuts. Research, led by melatonin
expert Russel Reiter, PhD4
, published in the September 2005 issue of Nutrition: The
International Journal of Applied and Basic Nutritional Sciences, reported the calculated
concentrations of melatonin in walnuts was 3.5 +/- 1.0ng/g.
Pitted Date: 1 Pitted Date:
NUTRITION INFORMATION
Amounts per 1 date, pitted (24g)


Calorie Information
Amounts Per Selected Serving
%DV
Calories
66.5
(278 kJ)
3%
  From Carbohydrate
64.7
(271 kJ)
 
  From Fat
0.3
(1.3 kJ)
 
  From Protein
1.5
(6.3 kJ)
 
  From Alcohol
~
(0.0 kJ)
 


Carbohydrates
Amounts Per Selected Serving
%DV
Total Carbohydrate
18.0
g
6%

Dietary Fiber

1.6
g
6%

Starch

~
 
 

Sugars

16.0
g
 


Fats & Fatty Acids
Amounts Per Selected Serving
%DV
Total Fat
0.0
g
0%

Saturated Fat

~
 
~

Monounsaturated Fat

~
 
 

Polyunsaturated Fat

~
 
 

Total trans fatty acids

~
 
 

Total trans-monoenoic fatty acids

~
 
 

Total trans-polyenoic fatty acids

~
 
 

Total Omega-3 fatty acids

~
 
 

Total Omega-6 fatty acids

~
 
 

Protein & Amino Acids
Amounts Per Selected Serving
%DV
Protein
0.4
g
1%


Vitamins
Amounts Per Selected Serving
%DV
Vitamin A
35.8
IU
1%
Vitamin C
0.0
mg
0%
Vitamin D
~
 
~
Vitamin E (Alpha Tocopherol)
~
 
~
Vitamin K
0.6
mcg
1%
Thiamin
0.0
mg
1%
Riboflavin
0.0
mg
1%
Niacin
0.4
mg
2%
Vitamin B6
0.1
mg
3%
Folate
3.6
mcg
1%
Vitamin B12
~
 
~
Pantothenic Acid
0.2
mg
2%
Choline
2.4
mg
 
Betaine
0.1
mg
 


Minerals
Amounts Per Selected Serving
%DV
Calcium
15.4
mg
2%
Iron
0.2
mg
1%
Magnesium
13.0
mg
3%
Phosphorus
14.9
mg
1%
Potassium
167
mg
5%
Sodium
0.2
mg
0%
Zinc
0.1
mg
1%
Copper
0.1
mg
4%
Manganese
0.1
mg
4%
Selenium
~
 
~
Fluoride
~
 
 


Sterols
Amounts Per Selected Serving
%DV
Cholesterol
~
 
~
Phytosterols
~
 
 


Other
Amounts Per Selected Serving
%DV
Alcohol
0.0
g
 
Water
5.1
g
 
Ash
0.4
g
 
Caffeine
~
 
 
Theobromine
~
 
 

Footnotes for Dates, medjool
Source: Nutrient data for this listing was provided by USDA SR-21. Each “~” indicates a missing or incomplete value.

Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

Nutrition Data’s Opinion, Completeness Score™, Fullness Factor™, Rating, Estimated Glycemic Load (eGL), and Better Choices Substitutions™ are editorial opinions of NutritionData.com, given without warranty, and are not intended to replace the advice of a nutritionist or health-care professional. Nutrition Data’s opinions and ratings are based on weighted averages of the nutrient densities of those nutrients for which the FDA has established Daily Values, and do not consider other nutrients that may be important to your health or take into account your individual needs. Consequently, Nutrition Data’s higher-rated foods may not necessarily be healthier for you than lower-rated ones. All foods, regardless of their rating, have the potential to play an important role in your diet.

The Amino Acid Score has not been corrected for digestibility, which could reduce its value.

References:
http://www.walnuts.org/walnuts/assets/File/CAW475-HPResGuide-Web.pdf
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