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Party Nut Mix

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Who doesn’t love a little bit of trail mix action? This is an awesome combination of nuts and the spices on top are guilt free! Just a little bit of oil and maple syrup and voila, you’ve got yourself a tasty little treat to munch on while you’re waiting on the main dish. Remember: Nuts are packed with healthy fats, but they are still high in calories, so enjoy in moderation! 🙂

Further Food Nutritionist Commentary:

I definitely agree with Shanna- while nuts are good for you, they do pack a lot of calories in a small amount. Keep your portion size to a small handful. This nut mix could also work as a filling snack between meals or an on-the-go breakfast. Try using it as a topping for yogurt. Nuts are high in omega-3 fats, which have an influential role in the cascade of hormonal responses that regulate blood clotting and inflammation. Regular intake of omega-3s has been associated with a lower risk of heart attack and stroke, and is being studied for the treatment of rheumatoid arthritis and eczema, and many other conditions. Other good sources of omega-3s include cold water fish like mackerel and tuna, flax, chia & hemp seeds, and olive & canola oils.

By Alex Lane MS, RDN/LD

Party Nut Mix

  • Prep Time:5 minutes
  • Cook Time:1 hour
  • Servings: 10

Ingredients

1 cup pumpkin seeds
1 tsp canola oil
1 cup whole almonds
1 cup pecan (halved)
2 tablespoon maple syrup
½ teaspoon ground cinnamon
½ teaspoon ground nutmeg
½ ground allspice
½ teaspoon sea salt
3/4 cup dried cranberries

Instructions

1. Preheat the oven to 350 F. Coat a baking sheet with cooking spray. Put the pumpkin seeds in a bowl and coat with the oil. Spread the seeds on the baking sheet and roast for about 20 minutes, stirring several times.
2. Place the pumpkin seeds, almonds, and pecans in a medium bowl and stir in the maple syrup to coat.
3. Mix the cinnamon, nutmeg, allspice, and salt in a small bowl. Add to the nuts and stir well.
4. Spread the mixture on the baking sheet and roast for 15 minutes, stirring occasionally, until dry. Check often to avoid burning. Cool in the pan for 20 minutes.
5. Place the mix in a bowl and stir in the cranberries.

6. Enjoy!

1. Preheat the oven to 350 F. Coat a baking sheet with cooking spray. Put the pumpkin seeds in a bowl and coat with the oil. Spread the seeds on the baking sheet and roast for about 20 minutes, stirring several times. 2. Place the pumpkin seeds, almonds, and pecans in a medium bowl and stir in the maple syrup to coat. 3. Mix the cinnamon, nutmeg, allspice, and salt in a small bowl. Add to the nuts and stir well. 4. Spread the mixture on the baking sheet and roast for 15 minutes, stirring occasionally, until dry. Check often to avoid burning. Cool in the pan for 20 minutes. 5. Place the mix in a bowl and stir in the cranberries. 6. Enjoy!

Nutrition Information

Per Serving:  Calories: 211 g; Total Fat: 11 g; Saturated Fat: 0 g; Monounsaturated Fat:6 g; Polyunsaturated Fat: 4 g; Cholesterol: 0 mg; Sodium: 114 mg; Potassium: 189 mg; Carbohydrate: 15 g; Fiber: 7 g; Sugar: 9 g; Protein: 5 g

Nutrition Bonus: Iron: 8%; Calcium: 4%

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  • Author Details
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Shanna Stewart Health Expert
Clinical Dietitian & Corporate Wellness Dietitian

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