Nuts make a great every day snack. It’s a great way to sneak some healthy fat into your diet, but watch the portions. Fat contains 9 calories for every gram compared to protein and carbs which contain 4 calories per one gram. Fat is a more concentrated source of energy, so watch the portions. Buy raw nuts in bulk at the health food store or at Costco. Eat them as is or try this cinnamon vanilla coated nut recipe below.
This recipe makes a great gift idea for anytime of year. I love making these for for the holidays as gifts or to add to my snack station in my fridge or pantry.
Nutrition facts about nuts:
- almonds: almonds are one of the lowest calorie nuts per serving compared to cashews and pistachio’s. Plus, almonds are rich in calcium and magnesium – both minerals are important for bone and nevous system health. One serving of almonds, about one ounce or 28 kernels contain about 6 grams of protein and 3 grams of fiber.
- cashews: For a one ounce serving of cashews, it contains about 5 grams of protein, 12 grams of fat and just under one gram of fiber. Cashews are a great source of a few minerals, such as manganese, copper, magnesium, phosphorus, and zinc.
- pecans: Pecans are an excellent source of vitamin-E, especially rich in gamma-tocopherol. Vitamin E is a fat soluble vitamin, one its roles is to protect the skin from harmful oxygen-free radicals and is need maintaining the integrity of cell membrane of mucus membranes. Pecans are an excellent source of B-complex vitamins – ribolflavin, niacin, thiamin, pantothenic acid, folate and B-6. Pecans are also a source of manganese, potassium, calcium, iron, magnesium, zinc and selenium.
- walnuts: are an excellent source of omega- 3 fatty acids, particularly alpha-linolenic acid (ALA for short) compared to other nuts. Omega-3 fatty acid is essential fatty acid our body does not manufacture, so it’s important to get it from food sources. Walnuts are also a good source of copper, magnesium, molybdenum, and vitamin E.
Ingredients
- 4 cups of mixed nuts (almonds, walnuts, cashews, pecans, etc.)
- 1 egg white
- 2 Tbsp of water
- 1 tsp vanilla extract
- 2 tablespoon ground cinnamon – or more!
- ¼ cup of vanilla whey protein – optional
- 2 packets of stevia in the raw or you can use ¼ cup of your choice of sugar
- 1/2 tsp salt
Instructions
- Preheat oven to 350.
- Line a baking sheet with a silpat mat or parchment paper.
- Place mixed nuts in a medium bowl .
- In a small bowl, add egg whites, water, vanilla extract, cinnamon, salt. Mix well and pour over the nuts. Using your hands or spatula to coat the nuts.
- Add one packet of stevia (or half of the sugar), half of the whey vanilla protein and the salt, stirring well into the nuts coated with egg white mixture.
- Spread onto the baking sheet in a single layer and bake for 20 minutes, stirring every 5 minutes, making sure to stir the peanuts on the edges in to prevent burning.
- Let cool for 2-3 minutes and then stir the peanuts, scraping the honey from the silpat to coat the peanuts.
- Sprinkle with 1 packet of stevia (or remaining sugar), add the remaining whey protein; stir again.
- Taste and sample one nut, add more cinnamon or more stevia (sugar) to taste. Let cool completely. Before storing in an airtight container. Yields 4 cups.
