Roasted walnuts, anyone?

Flavored walnuts are so tasty tossed into salads, yogurt, oatmeal or alone as a simple snack.  I love using walnuts because they are loaded with heart-healthy omega-3 fats, as well as protein, fiber, magnesium and potassium.  You can’t go wrong with walnuts!

Keep in mind that the calories can add up fast with about 185 calories per 1 ounce serving (14 walnut halves).

Walnuts are a blank canvas as they take on the flavor of any seasoning – sweet or savory, spicy or tangy.  It’s magical! These are super simple to make on the stovetop, too.  Simply toss in the ingredients, stir to heat up and cool on a cookie sheet prior to using.  You can give these walnuts as gifts, too.  Put these seasoned walnuts in mason jars and pass along to your family and friends.

Celebrate American Heart Month! Sweet and Spicy Walnuts #recipe #hearthealthy #winterfoods #loveyourheart #healthyfats #festive #foodiegifts Click To Tweet

In a snap you can have sweet and spicy walnuts (or your favorite nut), to savor all year long.  Take a look at the simple recipe below!

Sweet and Spicy Walnuts

Serves 4 (1/4 cup each)

Ingredients

2 cups raw walnut halves

2 Tablespoons pure maple syrup

2 egg whites or 4 Tablespoons aquafaba*

1/2 teaspoon salt

1 teaspoon ground cumin

1/2 teaspoon ground cinnamon

1/2 teaspoon cayenne or hot paprika

*Aquafaba is used as a substitute for egg whites. It is the liquid from cooked chickpeas.  You can use canned chickpeas, drain the liquid into a container, cover it, and store it in the refrigerator.

Directions

Preheat oven to 300 degrees F.

Place walnuts into a large bowl.  Add syrup and egg whites or aquafaba to coat walnuts.  Sprinkle in salt, cumin, cinnamon and cayenne.  Stir to coat walnuts well with spices.

Put walnuts on a parchment or Silpat-lined sheet pan. Cool for 20 – 30 minutes or until golden brown. Allow to cool before storing in a sealed container.  Store them in the refrigerator or a cool, dark place for 4 to 6 weeks.

If you try this recipe, please let me know or snap a quick photo and tag me @vsrnutrition on Instagram and Twitter and Facebook and Pinterest.