Top of the morning to you Seekers of Wellness.
I found this original recipe years ago when I was discovering the new world of eating unprocessed food. That was when I used to think, "Well what the hell do I eat then?". Have you had that thought run through your head? It seems like it's curtains for all your favourite foods and what's left is just not going to cut it?
Fear not Seekers, because as you partake on your own pilgrimage of wellness, you will learn that you may be clearing out the pantry of packets, boxes and bottles but you will be filling it with new, exciting functional foods! Nuts are one of these foods.
This doesn't mean you can't indulge in yummy snacks though, such as the Spiced Roast Nuts recipe I've supplied below. All those jars of passata sauce and coconut oil I use to store this delicious recipe in. It's also a lovely gift so you can make in bulk, keep them stored in your recycled jars and pull one out when you go to a friend's place for dinner.
To do my nutritionist foodie bit, nuts are wonderful! The beauty with this recipe is you can use whatever you have in the pantry or just use 1 or 2 types if you prefer. Variety is important so we don't develop intolerances over time and ensuring we eat mindfully and "moderately". Mindfully - don't open the jar and chow down when you're distracted on the computer or watching TV. You will eat half the bottle - it happens very easily! I know! Moderately - very hard to put into a specific amount and everyone's version is different so to make it clear, a small palm full then put the lid on and put the jar away.
Back to health benefits, nuts are super sources of Omega 3 and Omega 6 fatty acids, various vitamins, minerals, protein and fibre. For those avoiding meat, cashews are a good source of Iron, and those who need an anti-oxidant hit, go for a couple (that's 2) of Brazil nuts, which are high in Selenium. I've mentioned the "F" word here - not the 4 letter one, the 3 letter one...Fat. Hopefully you're aware that our bodies need good quality, regular sources of fats, to do all the stuff they need to do - just to function at a base level. Good quality fat does not make you fat, refined carbohydrates do - but that's a story for another day.
Some of outstanding health promoting properties of nuts include:
Health-promoting monounsaturated and polyunsaturated fats that help regulate blood cholesterol
Fibre and plant sterols that help reduce cholesterol re-absorption from the gut
Arginine (an amino acid which is converted to nitric oxide in the body) which helps keep blood vessels elastic, thereby reducing the risk of atherosclerosis (hardening of the arteries)
Antioxidant vitamins and minerals, e.g. vitamin E, copper, manganese, selenium and zinc, and other antioxidant compounds such as flavonoids and resveratrol that reduce oxidation and inflammation
Naturally low sodium and high potassium levels which assist in maintaining healthy blood pressure.
I'm not reinventing the wheel here, so I thought I'd put that summary in directly from the Nutrition Australia website, which has a rather good story on nuts if you want to know more about it.
If that rocks your boat, read on for the recipe!
SPICED ROASTED NUTS
What you need:
3 cups mixed nuts – such as almonds, cashews, walnuts, pecans, brazil nuts
1/2 cup pepitas
1/2 cup sunflower seeds
1 egg white
1 Tablespoon water
½ Teaspoon each of cumin, coriander, chilli flakes or powder, rosemary, fennel seeds
2 Teaspoons sesame seeds
½ Teaspoon each of Himalayan salt and pepper
What you do:
Turn on oven to 200 C or 180 fan forced
Line a big flat tray with baking paper (you may need 2) and put all the nuts and seeds in.
Sprinkle spices over the top and mix them through with your hands to cover the nuts and seeds well.
Whisk egg white and water together with a fork in a bowl until frothy
Drizzle the egg white and water over the nut combination and give the tray a shake to ensure the contents are well covered.
Lay out nuts on tray and bake until nuts are lightly browned, egg is set and you can smell the roasted spices – approx. 10 – 15 minutes.
Leave on the bench to cool, harden and get crispy then store in glass jars.
It's incredible how filling and satisfying nuts are. You will start to automatically reach for them rather then the chips or cheese and dips. They are great for travelling and throwing in your bag if you're out and about and don't have time for lunch.
I hope you enjoy this recipe and please drop me a line to tell me your experience. I'd love to hear from you.