Fig Walnut Snack

This fig walnut snack ist the quickest way to prepare a healthy delicacy and ideal for in between meals – at home or on the go.


Figs and walnuts harmonize in several ways, they’re:

  • tasty
  • nutritionally balanced 
  • anatomically balanced with the human body🙂

Figs contain:

  • Vitamin A, B1, B2, B6, C, folic acid
  • Potassium, magnesium, calcium, phosphorus and iron
  • Digestive enzymes and fiber

Walnuts contain:

  • Vitamin A, B1, B2, B3, C and E
  • Zinc, potassium, phosphorus, magnesium und iron
  • Good omega-3 to omega-6 fatty acid ratio

These snacks are ideal for young and old, because the combination of B vitamins and omega-3 fatty acids promotes mental performance and slows down brain degradation. What more could you want in a snack!



Cut the figs open lengthwise, place a few walnuts inside – done!


fig walnut snack


Date and Brazil Nut Snack With Chocolate

The combination of dates and Brazil nuts is also highly recommended.

Dates contain:

  • Potassium, magnesium, iron, phosphorus and calcium
  • B vitamins
  • Amino acid tryptophan which our bodies convert into the hormone melatonin

Brazil nuts contain:

  • Plenty of unsaturated fatty acids with a high fat content of 60-70%
  • Iron, zinc, calcium, magnesium and selenium

The selenium content is particularly noteworthy- one to three Brazil nuts cover the daily selenium requirement. Selenium is very important for the thyroid gland and is considered an anticarcinogen.


 Cut dates lengthwise, place Brazil nut inside.



  • 3 tablespoons coconut oil or cocoa butter
  • 2 tablespoons raw cocoa powder
  • 1 tablespoon almond butter
  • 1 tablespoon honey
  • 1 pinch vanilla


  1. Melt coconut oil or cocoa butter in water bath.
  2. Put cocoa powder and vanilla in a bowl. Pour the liquid oil, almond butter and honey over and mix with a hand mixer.
  3. Dip half of the date and Brazil nut snack in the liquid chocolate, place on a rack and let harden in the fridge.

Which variant do you like better, figs or dates? Walnuts or Brazil nuts? With chocolate or without? We’re happy to hear your feedback in the comments!

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Ulrike Eder (Author)

Ulrike is a naturopath, Holistic Nutrition Coach, Hippocrates Lifestyle Medicine Coach and phytotherapist. Together with her husband, Jürgen, she leads the Holistic Nutrition Coach training program of Your Nutrition Academy.



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