5 Healthy Recipes of Nuts homemade

spiced cocktail nuts


Calories 322 / Protein 9g / Carbohydrates 15g / Dietary Fiber 5g / Sugar 8g / Total Fat 28g / Saturated Fat 2g / Sodium 217mg
I put this out as my cocktail appetizer when I have people over. And then leftovers go in a plastic bag in my purse; I especially like to take these with me on the plane when I travel for a little hit of satisfying protein. These are tastier than plain nuts and I know exactly what is in this mix

Ingredients

  • Vegetable oil cooking spray
  • 1 large egg white
  • 1 cup roasted and salted almonds
  • 1 cup hazelnuts, toasted
  • 1 cup walnut halves, toasted
  • ¼ cup sugar
  • 1 tablespoon Madras curry powder
  • 1½ teaspoons ground cumin
  • 1¼ teaspoons garlic salt
  • ½ teaspoon cayenne pepper
  • ½ teaspoon ground cardamom
  • ¼ teaspoon ground cinnamon

Directions

  1. Position an oven rack in the center of the oven and preheat the oven to 250ºF.
  2. Spray a baking sheet generously with oil cookery spray.
  3. In a giant bowl, whisk the egg white until frothy.
  4. Add the almonds, hazelnuts, and walnuts and stir until coated.
  5. In a tiny bowl, combine the sugar, curry powder, cumin, garlic salt, cayenne pepper, cardamom, and cinnamon.
  6. Sprinkle the sugar mixture over the daft and toss till coated.
  7. Arrange the daft in an exceedingly single layer on the ready baking sheet.
  8. Bake until golden and fragrant, about 45 minutes.
  9. Set aside to cool for 1 hour.
  10. Using a metal spatula, take away the loony from the baking sheet.
  11. Break the loony into bite-sized items and place in serving bowls.


crispy chickpeas



Calories 153 / Protein 7g / Carbohydrates 23g / Dietary Fiber 8g / Sugar 0g / Total Fat 6g / Saturated Fat 1g / Sodium 751mg
These are super-fun. The first time I had this very Mediterranean snack, the chickpeas took the place of croutons in a salad. I thought they were brilliant—until I realized that they were deep-fried! So I tinkered with the idea at home to come up with a recipe in which they’re baked instead; the perfect combination of olive oil and smoked salt does the trick. These are super-crunchy and remind me of corn nuts, which I adored as a child. 

Ingredients

  • Vegetable oil cooking spray
  • 2 (15-ounce) cans chickpeas, rinsed and drained
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons smoked sea salt

Directions

    1. Position an oven rack in the center of the oven and preheat the oven to 350ºF.
    2. Spray a baking sheet with oil preparation spray.
    3. Put the chickpeas on a clean room towel or many sheets of towel and dry completely.
    4. In a medium bowl, toss the chickpeas with olive oil to coat.
    5. Sprinkle with the smoked salt and toss again.
    6. Transfer in an even layer to the prepared baking sheet.
    7. Bake, shaking the pan halfway through the baking time, till the
    8. chickpeas ar firm, fifty minutes to one hour.
    9. Let cool for at least 1 hour; the chickpeas will become crunchier as they cool.
    10. These are best eaten within 1 day.

chewy granola bars



Calories 231 / Protein 6g / Carbohydrates 28g / Dietary Fiber 4g / Sugar 15g / Total Fat 13g / Saturated Fat 2g / Sodium 135mg
Everybody loves granola bars, but a lot of time we buy expensive sugary ones at the grocery store and throw them in our bag without thinking. This is a homemade take. I love the smell of these as they’re baking. Egg whites and dried fruit make them chewy—that’s my favorite thing about good granola bars.

Ingredients

  • Vegetable oil cooking spray
  • ¾ cup honey
  • ⅓ cup safflower or grapeseed oil
  • 3 large egg whites, at room temperature
  • ½ teaspoon pure vanilla extract
  • 2 cups old-fashioned rolled oats
  • ½ cup flaxseed meal
  • 2 teaspoons ground cinnamon
  • ¼ teaspoon ground nutmeg
  • 1 teaspoon fine sea salt
  • ½ cup chopped almonds
  • ½ cup walnut pieces
  • 6 dried apricots, chopped into ½-inch pieces
  • ⅓ cup unsweetened dried cranberries
  • ⅓ cup raisins

Directions

  1. Position an oven rack in the center of the oven and preheat the oven to 350ºF.
  2. Spray a 9 × 13-inch glass or ceramic baking dish with vegetable oil cooking spray.
  3. Line the bottom and sides of the baking dish with parchment paper.
  4. Spray the parchment paper with vegetable oil cooking spray, too.
  5. In a large bowl, whisk together the honey, oil, egg whites, and vanilla extract until smooth.
  6. In a medium bowl, combine the oats, flaxseed, cinnamon, nutmeg, and salt.
  7. Pour the oat mixture into the honey mixture and stir until the ingredients are coated.
  8. Stir in the almonds, walnuts, apricots, cranberries, and raisins.
  9. Transfer the mixture to the prepared baking dish.
  10. Using a spatula, press the mixture into the pan.
  11. Bake until light golden, about 35 minutes.
  12. Put the baking dish on a wire rack to cool for 25 to 30 minutes.
  13. Cut into 1-inch-square bars and store in an airtight container for up to 5 days.

spiced apple chips



Calories 53 / Protein 0g / Carbohydrates 14g / Dietary Fiber 2g / Sugar 12g / Total Fat 0g / Saturated Fat 0g / Sodium 47mg
These are just amazing. They crackle and then melt in your mouth. You need very thin slices of apple; I recommend buying an inexpensive Japanese mandoline for the job. The slices are baked and then sprinkled with cinnamon sugar. I use super-tart apples, such as Granny Smiths, which are available year-round. 

Ingredients

  • Vegetable oil cooking spray
  • 2 tablespoons sugar
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon kosher salt
  • 2(6- to 7-ounce) tart apples, such as Granny Smith

Directions

  1. Position racks at the top and bottom of the oven and preheat the oven to 300°F.
  2. Line 2 large (12 × 18-inch) baking sheets with parchment paper. Lightly coat the parchment with vegetable oil cooking spray.
  3. Stir the sugar, cinnamon, and salt in a small bowl until blended.
  4. Stand each apple upright on a cutting board. Cut ¼ inch vertically off the right and left sides of each apple.
  5. Set a mandoline for cutting 1⁄16-inch-thick slices.
  6. Place 1 apple, a cut side down, on the mandoline.
  7. Using the guard, carefully cut slices until you reach the core.
  8. Turn the apple over and cut slices off the remaining side until you reach the core again.
  9. Arrange the apple slices in a single layer (without overlapping) on a prepared baking sheet.
  10. Repeat with the second apple.
  11. Sprinkle the apple slices generously with the cinnamon sugar.
  12. Bake the apple slices for 30 minutes.
  13. Reverse the sheets from top to bottom in the oven and also rotate them from back to front.
  14. Bake until the slices curl at the edges, feel crisp or almost crisp, and are deep golden, 10 to 15 minutes longer.
  15. Pull the parchment and apple slices onto a counter and let cool completely, 20 to 30 minutes.
  16. The chips will crisp more as they cool.

avocado hummus with crispy pita chips


Calories 301 / Protein 4g / Carbohydrates 19 / Dietary Fiber 5g / Sugar 1g / Total Fat 24g / Saturated Fat 4g / Sodium 405mg
This is one of our favorite afternoon/after-school snacks at home, Jade included. I often put this out as an appetizer with drinks when friends are coming over for dinner. In fact, this bright green dip is so versatile that I’ll also serve it as a side to a simple piece of grilled fish. Instead of buying pita chips, which are expensive and can be loaded with fat and other additives, you can make your own at home. serves 6

Ingredients pita chips

  • ⅓ cup extra-virgin olive oil
  • Grated zest of 2 large limes (optional)
  • 1 teaspoon chili powder
  • 2 whole-wheat pita breads, split in half to make 4 circles of bread
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper

Ingredients hummus

  • 1 large (12-ounce) avocado, coarsely chopped
  • ½ packed cup arugula
  • 1 (15-ounce) can cannellini beans, rinsed and drained
  • ⅓ cup fresh flat-leaf parsley leaves
  • 2 tablespoons contemporary juice (from one massive lemon)
  • 1 garlic clove, smashed
  • 1 teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper
  • 2 tablespoons extra-virgin olive oil

Directions for the pita chips

  1. Position an oven rack in the center of the oven and preheat the oven to 350ºF.
  2. In a small bowl, whisk together the oil, lime zest, if using, and chili powder.
  3. Using a pastry brush, brush the mixture on both sides of the bread circles.
  4. Sprinkle the breads with the salt and pepper.
  5. Cut each bread half into 8 wedges and put on a baking sheet in a single layer.
  6. Bake till crisp and golden, fifteen to eighteen minutes

Directions for the hummus

  1. In the bowl of a food processor, combine the avocado, arugula, beans, parsley, lemon juice, garlic, salt, and pepper.
  2. Pulse until the mixture is coarsely chopped.
  3. With the machine running, gradually add the olive oil and process until the mixture is creamy.
  4. Spoon the hommos into a serving bowl and serve the flatbread chips aboard.

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