Mixed Nuts & Dark Chocolate (85%)
A 50 g handful of walnuts, almonds, and 85% dark chocolate — 280 kcal and ~200 mg of flavonoids. Polyphenols, magnesium, and omega-3 ALA in under a minute.
A 50 g handful of walnuts, almonds, and 85% dark chocolate packs 280 kcal, ~200 mg of flavonoids, ~60 mg of magnesium, and omega-3 ALA into under a minute of preparation. The fat-and-fibre combination slows digestion and blunts the urge to graze between meals.
Ingredients (1 serving)
- Mixed nuts (walnut, almond) — 30 g
- Dark chocolate, 85% — 2 squares (20 g)
Macros per serving
- Calories: 280 kcal
- Protein: 7 g
- Fat: 22 g
- Carbs: 14 g
- Fiber: 4 g
Key micronutrients
- Flavonoids: ~200 mg
- Magnesium: ~60 mg
- Omega-3 ALA: ~1.3 g (from walnuts)
- Resveratrol: trace (from dark chocolate)
Why it earns a spot in the rotation
- Flavonoid density. 85% dark chocolate contributes the bulk of ~200 mg of flavonoids — the polyphenol class associated with cardiovascular benefits in observational data. Standard milk chocolate contains far less.
- Magnesium contribution. ~60 mg from the nuts and chocolate together is a meaningful fraction of daily needs, which most adults fall short of.
- Omega-3 ALA from walnuts. Walnuts are the highest ALA nut by weight; the 30 g portion adds ~1.3 g plant-source omega-3.
- Sustained satiety. The fat-and-fibre pairing slows gastric emptying and keeps blood sugar stable between meals.
Related protocols
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
