October 22, 2018 – National Nut Day

Are you “nuts” for nuts?


Whether you prefer cashews, almonds, walnuts, pistachios or a mix of these, nuts are

nutritional powerhouses!


Nuts are a great source of heathy fat. The high fat content in nuts may leer consumers away

from eating them. This fear stems from the thought that consuming foods high in fat makes

our bodies store more fat. Biochemistry and metabolism is much more complex than this and

such a fear is not supported by science. Not to mention, the fat found in nuts come from

unsaturated fats, the fats considered to be most healthful. The high fat content in nuts does

make them a calorie-dense food. As with any meal or snack, being mindful of portion size is a

good idea. One serving of mixed nuts is typically 1 oz or a ¼ cup.


Aside from healthy fats, nuts are also a good source of plant-based protein and dietary fiber.

Consuming foods that have all three macronutrients (fat, protein and carbohydrates), like nuts,

can help keep you feeling full throughout the day.


Consider choosing nuts that are raw or lightly salted to avoid added sodium. You can add flavor to nuts by mixing them with different spices. Toasting or roasting nuts in the oven can also enhance their flavor. With the holidays just around the corner, this Holiday Spiced Nut recipe is loaded with nutrition and flavor!


Source: hy-vee.com



Ingredients:

  • 3 tbsp Hy-Vee unsalted butter

  • 1 ½ c. Hy-Vee walnut halves

  • 1 ½ c. Hy-Vee pecan halves

  • 1 c. Hy-Vee natural almonds

  • 2 tbsp. Hy-Vee Worcestershire sauce

  • 1 tbsp. Hy-Vee soy sauce

  • ½ tsp Hy-Vee salt

  • ½ tsp. Hy-Vee ground cinnamon

  • ½ tsp. ground allspice

  • ½ tsp. Hy-Vee ground cloves


Directions:

  1. Preheat oven to 250 degrees.

  2. In a 2-quart sauce pan, melt butter over medium-high heat. Stir in nuts.

  3. Add worcestershire sauce, soy sauce, salt, cinnamon, allspice, and cloves; stir well to coat.

  4. Pour onto a baking sheet and bake 30 minutes stirring halfway through.


Nutrition Facts

  • Serves 16

  • 190 calories per serving

  • Total fat: 19g

  • Saturated Fat: 3g

  • Trans Fat: 0g

  • Cholesterol: 5 mg

  • Sodium 180 mg

  • Total Carbohydrates: 5g

  • Dietary Fiber: 2g

  • Sugar: 1g

  • Protein 4g


Blog provided by: Natalie Hoefing, RD, LD

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