Extremely versatile and easy to roast, nuts can be enjoyed as an energy-boosting snack on their own or as flavorful additions to many sweet or savory dishes. Pack some brain-enhancing walnuts for a morning office meeting. Top a strawberry chicken salad with crunchy pecans for lunch. Blend hazelnuts with dark chocolate as a dip for cherries to enjoy as a decadent dessert.
Cinnamon Roasted Nuts
Roasting nuts not only makes them more digestible, but it also makes them more delicious by enhancing their crunchy texture & sweet flavor!
2 pounds raw, unsalted walnuts (or pecans)
2 teaspoons cinnamon
1 cup shredded coconut (optional)
- Preheat oven to 350 degrees. Combine ingredients on a rimmed baking sheet and spread into a single layer.
- Roast for 15 minutes or until golden brown.
- Store in an airtight container in the fridge for up to 6 months or in the freezer up to 1 year.
1/4 cup or 1 ounce: Calories 191, Carbs 4 g, Fiber 2 g, Protein 4 g, Fat 20 g
In general, nuts are a great, low-carb source of healthy fats, fiber, antioxidants, B-vitamins, vitamin E and a variety of minerals. Not only are nuts nutritional powerhouses, but they also support weight loss, reduce sugar cravings, help prevent overeating, improve cardiovascular health, enhance mental functioning, strengthen the immune system and increase bone strength. Altogether, they help prevent disease and reduce the risk of illness.
Below are several common nuts with nutrition highlights. Percentages reflect the Recommended Daily Intake (RDI) per 100 grams, about one cup of nuts.
Brain-boosting omega-3s, Copper (79%) & Manganese (200%)
Riboflavin (60%), Magnesium (67%), Manganese (114%) & Vitamin E (131%)
Vitamin E (75%), Copper (86%) & Manganese (309%)
Vitamin C (60%), Manganese (80%)
Thiamin (58%), Vitamin B6 (85%), Copper (65%) & Manganese (60%)
Magnesium (94%), Phosphorus (73%), Copper (87%) & Selenium (2,739%)
Highest in calories, rich in Thiamin (80%)
Cashew (technically a seed, not a nut)
Magnesium (73%), Phosphorous (59%), Copper (119%) & Manganese (83%)
What about peanuts?
Peanuts are actually a legume. Containing high amounts of omega-6s, aflatoxins (toxic compounds produced by mold), and pesticides, it’s best to keep peanut consumption to a minimum and always select “organic.”