Sweet or Savory Spiced Nuts - Healthy Snack or Party Food

Nuts are some of the healthiest foods you can find, and this recipe has options for every taste bud and mood. You get to choose which combination of spices and other seasonings to use. A little bit of olive oil helps the spices stick. Then bake the nuts and enjoy them!

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Use mixed nuts or choose your favorite type of nuts like almonds, cashews, walnuts, or pecans. Peanuts, sunflower, and pumpkin seeds work well, too. They all have heart-healthy fats, fiber, and protein. This recipe calls for roasted nuts, but you can start with raw nuts and roast them yourself.

Spice Blend Options

Add these spices to the bowl when mixing the nuts, salt, and oil.

• Savory herb: ½ teaspoon of garlic powder, ½ teaspoon of onion powder, 1 teaspoon of dried rosemary, ½ teaspoon of dried thyme or oregano
• Spicy hot: ¼ teaspoon of red pepper flakes, ½ teaspoon of chili powder
• Chili lime: 1 teaspoon of chili powder, zest of 1 lime
• Wasabi: ½ teaspoon of wasabi powder, 1 tablespoon of low-sodium soy sauce
• Italian parmesan: 2 tablespoons of grated parmesan cheese, 1 teaspoon of Italian herbs, ½ teaspoon of garlic powder
• Sweet and spicy: 1 teaspoon of cinnamon, ½ teaspoon of vanilla extract, ¼ teaspoon of nutmeg, dash of cloves, dash of cayenne pepper (optional for heat)
• Salt and pepper: increase the salt and add black pepper to taste
• Tropical: add 2 tablespoons of shredded coconut, 2 tablespoons of pineapple juice, and 1 teaspoon of lime zest

Serving Suggestions

• Use these as a salad topping instead of croutons or chow mein noodles.
• Have them as a healthy snack on their own or with crunchy vegetables or ½ cup of low-fat cottage cheese.
• Serve on a platter with fruit, cheese, or crackers at a party.
• Put them in a pretty jar, wrap them nicely, and give them as a gift.

Recipe for Sweet or Savory Spiced Nuts

Makes 8 servings

Ingredients

• 2 cups of nuts or mixed nuts
• 1 tablespoon of olive oil
• ½ teaspoon of kosher salt or sea salt
• Spice blend of choice
• (Optional) 1 tablespoon of sugar, stevia, or sweetener of choice

Instructions

1. Heat the oven to 325°F. Line a baking sheet with parchment paper or spray it with cooking spray.
2. In a medium bowl, add the nuts, olive oil, any spices, and sweetener if using. Stir to combine.
3. Spread the nuts on the baking sheet and bake for 10-12 minutes, stirring 1-2 times throughout. Be sure not to burn the nuts.
4. Let the nuts cool before removing them from the sheet and serving or storing them. They can last for 1 week at room temperature, 2 weeks in the fridge, or longer in the freezer. 

Nutrition information per serving: 220 calories; 20 grams of fat; 3 grams of saturated fat; 120 mg of sodium; 7 grams of carbohydrates; 2 grams of fiber; 1 gram of sugar; 7 grams of protein 

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