Candied Walnut and Chia Seed Garnish

Healthy Food Index Calories MACs Polyphenols Omega-3 FA/Total Fats
3.26 281.0 3.0 0.047 0.24

(Listed amounts are per serving. MACs = Microbe Accessible Carbohydrates. Amounts of MACs, total polyphenols and phenolic compounds are shown in g for all recipes.)


The candied walnut and chia seed garnish on top is a must because it brings a nice crunch and texture to the Moroccan Lentil & Chickpea Stew. Plus, it packs a real punch with the plant based omega-3 fat ALA (alpha-linolenic acid) from walnuts and chia seeds. We chose walnuts not only because they look like a brain and offer a nice nod to the microbiome-gut-brain axis, but also because they contain the highest amount of omega-3 fats of any nut (2.6 grams per ounce, or 3.4 grams per cup). Notably, chia seeds provide the highest seed-based dose of ALA, at a whopping 5.1 grams per ounce – making them the smartest choice for this recipe. And they taste so good together! At only one minute to prep and five to bake, we really encourage you to try this garnish.