EAT FIT T/N

IT’S GOOD TO BE NUTTY

Crack open nature’s snack for health benefits

Nuts are delicious and nutritious when you’re hungering for a crunchy snack.

Nuts are rich in heart-healthy unsaturated fats, which do not raise the level of bad cholesterol (LDL) in the blood. In fact, eating foods with unsaturated fats can actually help lower your LDL.

Walnuts contain an unsaturated fat called omega-3 fatty acids, which are particularly beneficial for heart health and essential for the body to function properly. Omega-3 fatty acids decrease the risk of arrhythmias (abnormal heartbeats), decrease levels of triglycerides (fats linked to heart disease when found in high amounts in the blood) and slow the growth of plaque that clogs the walls of the blood vessels. The body cannot make omega-3 fatty acids, so all of them must be consumed.

Nuts also provide protein. But unlike meats and other foods that come from animals, nuts do not contain dietary cholesterol because nuts are plant-based.

Nuts provide vitamins, minerals and antioxidants. Almonds provide calcium. Brazil nuts are rich in the antioxidant selenium. Peanuts provide a B vitamin called folate. Almonds, cashews and walnuts provide magnesium.

In addition, nuts are a good source of fiber, which provides satiety, a feeling of fullness after you eat that can help you avoid overeating.

Though eating nuts can have health benefits, you should be aware of your portion size. Nuts are a calorie-dense food, and a 1.5-ounce portion of nuts has 200 to 300 calories. To avoid consuming too many calories, keep your portion size small.

This recipe for Indian-spiced nuts makes a delicious hearthealthy snack:

Indian Spiced Roasted Nuts

INGREDIENTS:

(Makes 10, serving size ¼ cup)

½ teaspoon ground cumin

1¼ tablespoon dark brown sugar

1¼ tablespoon honey

2½ teaspoon canola oil

2½ teaspoon ground cinnamon

1/3 teaspoon kosher salt

½ tsp ground cardamom

1/3 teaspoon ground black pepper

½ cup whole almonds

½ cup cashew halves

1 cup walnuts

DIRECTIONS:

1. Preheat oven to 350 degrees.

2. Combine brown sugar, honey, oil, cinnamon, cardamom, cumin, salt and pepper in a small saucepan. Heat gently and stir to combine.

3. Add nuts to the spice mixture and toss to coat.

4. Line a baking sheet with parchment paper; spread nuts evenly on baking sheet.

5. Bake for 15 minutes or until golden brown. Then let cool. The spices and sugar create a brittle around the nuts. Break apart into ¼ cup servings or serve in a bowl. Serve at room temperature.