Healthy holiday treats

Nuts have numerous health benefits. They have a combination of healthy fats, protein and fiber. 

Nuts have been shown to help lower cholesterol and triglycerides, to help with weight loss, improve blood sugars and reduce inflammation. They contain antioxidants and are loaded with minerals such as magnesium, manganese, selenium and copper. They are also associated with reduced risk of heart attack and stroke. 

Nuts are a filling snack and a small handful, a ¼ cup, is one serving. They also make great homemade treats! 

Try this recipe for a seasonal treat to give away to family and friends for the holidays. We may not be together, but a baggie of seasoned nuts is easy to catch!

Lisa B. Smith, RDN is a Registered Dietitian Nutritionist with the Southern Ute Shining Mountain Health and Wellness.

Spiced Holiday Nuts

• 3 cups mixed raw nuts (unsalted/unroasted) such as pecans, walnuts, cashews, almonds, pistachios.
• 2 tablespoons melted butter or coconut oil.
• 2 tablespoons maple syrup.
• 1 teaspoon cumin.
• ½ teaspoon cayenne.
• 1 teaspoon cinnamon.

Cinnamon/sugar mix- 2 teaspoons cinnamon and 1 teaspoon sugar stirred together.

Directions:

1. Heat oven to 350 degrees.
2. In a large bowl combine all nuts.
3. In a medium bowl melt butter or coconut oil, add maple syrup and spices.
4. Pour over nuts and mix to coat.
5. Place nuts on parchment or foil lined sheet pan and bake 15-20 minutes or until golden brown.
6. Sprinkle cinnamon/sugar mixture over warm nuts.

Serve warm or let cool completely to place in baggies for gifts!

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