Why Go Nuts for Nuts

Nuts are proof that good things come in small packages and these bite-size powerhouses are packed with heart healthy fats, protein, fiber, vitamins and minerals. They also provide anti-inflammatory and antioxidant benefits that have been shown to protect our bodies from damage.

Just keep in mind that nuts are high in fat and calories, so a handful is a great way to hold you over until your next meal, a few more handfuls can quickly ruin your appetite. Also, avoid nuts with sugary or salty toppings or mixes as they lose their health benefits.

Incorporate Nuts Into Your Diet: 

• A serving size of nuts is a small handful or 1 ounce

• Sprinkle nuts on your salad for added crunch

• Roast raw nuts and add your own seasoning to reduce salt intake

• Add nuts to stir fry vegetable dishes

Spicy Roasted Nuts


•    1 cup raw almonds

•    1 cup raw pecans

•    1 cup raw cashews

•    1 ½ tsp chili powder

•    ½ tsp garlic powder

•    ½ tsp cumin

•    ¼ tsp cayenne pepper

•    1 tbsp olive oil

•    Salt to taste

SERVING SIZE: 1/4 cup 

1.  Preheat oven to 350 degrees and line baking pan with parchment paper.

2.  Place nuts in single layer on baking pan and place in the oven to roast for 15 minutes, turning halfway through.

3.  While nuts are roasting, prepare spice mixture by combining chili powder, garlic powder, cumin, black pepper and cayenne pepper in a small bowl.

4.  Remove nuts from oven and allow to cool. Transfer to a bowl and coat the nuts with olive oil and then spice mixture.

5.  Store in airtight container at room temperature.

187 calories, 17 grams fat, 3 grams fiber, 1 gram sugar, 5 grams protein