Dec
05

Easy Cinnamon Roasted Nuts Recipe

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Image courtesy of Suat Eman at FreeDigitalPhotos.net walnutsExtremely 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!

INGREDIENTS
1 LB Walnuts, raw, unsalted, whole
1 LB Pecans, raw, unsalted, whole
2 TSP Cinnamon
1 Cup Shredded coconut (optional)

INSTRUCTIONS
Preheat oven to 175°. Combine ingredients on a rimmed baking sheet & 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.

NUTRITION INFO
1/4 cup or 1 oz: CALORIES 191, CARBS 4 g, FIBER 2 g, PROTEIN 4 g, FAT 20 g

Noteworthy Nuts

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.

WALNUTS
Brain-boosting omega-3s, Copper (79%) & Manganese (200%)

ALMONDS
Riboflavin (60%), Magnesium (67%), Manganese (114%) & Vitamin E (131%)

PECANS
Manganese (225%)

HAZELNUTS
Vitamin E (75%), Copper (86%) & Manganese (309%)

CHESTNUTS
Vitamin C (60%), Manganese (80%)

PISTACHIOS
Thiamin (58%), Vitamin B6 (85%), Copper (65%) & Manganese (60%)

BRAZIL NUTS
Magnesium (94%), Phosphorus (73%), Copper (87%) & Selenium (2,739%)

MACADAMIA NUT
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.”

Image courtesy of Suat Eman at FreeDigitalPhotos.net

Comments

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