Sea Salt Espresso Walnuts: The Philosopher’s Crunch

Nutritional Overview

(per 30 g serving)

• Calories: 200 kcal

• Protein: 5 g

• Fat: 19 g

• Carbohydrates: 3 g

• Fibre: 2 g
  (Values approximate.)

Ingredients

(Serves 4: makes 120 g total)

• 1 cup walnut halves (≈120 g)

• 1 shot (30 ml) strong espresso

• 1 tbsp erythritol or monk fruit sweetener

• ½ tsp sea salt flakes

• 1 tbsp butter or coconut oil

• Pinch unsweetened cocoa powder (optional)

Method

1. Preheat oven to 160°C (320°F).

2. In a bowl, mix espresso, melted butter, and sweetener until dissolved.

3. Toss walnuts to coat evenly, then spread on parchment-lined baking sheet.

4. Roast 12–15 minutes, stirring once.

5. While warm, sprinkle sea salt and a dusting of cocoa. Cool fully to crisp.

The Science of the Snack

Caffeine enhances alertness and fatty acid oxidation, synergising with the omega-3 ALA found abundantly in walnuts (Willis et al., 2009).

Walnuts’ polyphenols and melatonin provide neuroprotective effects and reduce inflammatory markers.

The bitter alkaloids in espresso pair with sweet fat to create gustatory balance - a sensory cue linked to satisfaction and reduced cravings (Drewnowski, 1997). This snack’s chemistry supports focus and steady ketosis alike.

References

• Willis, L. M., et al. (2009). The health benefits of walnut consumption. The Journal of Nutrition.

• Drewnowski, A. (1997). Taste preferences and food intake. Annual Review of Nutrition.

Artistic interpretation - details may differ from the actual.