6 Healthy Nut Snack Recipes That Fill You Up, Not Make You Fat
The next time you need to satiate your midday hunger, prepare a nutritious nut-filled snack. Mayo Clinic notes that eating nuts can lower your LDL, or bad, cholesterol, improve the health of your arteries’ lining, and may reduce your risk of developing blood clots. In addition, nuts are a good source of protein, omega-3 fatty acids, unsaturated fat, fiber, and vitamin E. Whether you are craving almonds, walnuts, pistachios, hazelnuts, or pecans, these healthy snacks will appease any appetite! Read on to discover six recipes that star nutrient-rich nuts.
1. Honey-Roasted Nuts and Fruit
Almonds, hazelnuts, and pecans combine with dried fruit and aromatic spices, creating a nutritious and delicious on-the-go snack. Any variety of nuts will taste terrific in Oxmoor House’s recipe, which yields 8 servings. If you opt to include pecans, you’ll be in for a nutritious surprise! Natural Society explains that pecans promote good digestion, boost heart health, and are rich in magnesium, a mineral that is known for its anti-inflammatory benefits.
- Cooking spray
- 1 teaspoon butter
- ¼ cup honey
- ¼ cup slivered almonds
- ¼ cup chopped hazelnuts
- ¼ cup chopped pecans
- ¼ cup sunflower seed kernels
- ½ teaspoon ground cinnamon
- ¼ teaspoon salt
- ¼ teaspoon ground cardamom
- Dash of ground cloves
- 1 cup raisins
Directions: Line a baking sheet with parchment paper or foil; coat with cooking spray. Heat butter in a large nonstick skillet over medium-high heat. Stir in honey; cook 2 minutes or until mixture bubbles around edges of pan. Add almonds and next 7 ingredients; cook over medium heat 8 minutes or until nuts are golden, stirring frequently. Stir in raisins. Immediately spread onto prepared baking sheet; cool completely.
2. Oatmeal-Walnut Cookies
Take care of your sweet tooth and satisfy your hunger pains with Cooking Light’s Oatmeal-Walnut Cookies; the recipe yields 2 dozen servings. According to Best Health, walnuts can reduce your risk of breast cancer and diabetes, contain antioxidants that boost heart health, and are packed with omega-3 fatty acids, which may help reduce depression, cancer, Alzheimer’s, and inflammatory diseases.
- ½ cup granulated sugar
- ⅓ cup packed dark brown sugar
- ¼ cup butter, softened
- 1 teaspoon vanilla extract
- 1 large egg
- ¾ cup all-purpose flour
- 1 cup regular oats
- ¼ teaspoon salt
- ⅔ cup golden raisins
- ¼ cup chopped toasted walnuts
- Cooking spray
Directions: Preheat oven to 350 degrees Fahrenheit. Place first 5 ingredients in a large bowl. Beat with a mixer at medium speed until well blended. Lightly spoon flour into a dry measuring cup; level with a knife. Add flour, oats, and salt to egg mixture; beat well. Stir in raisins and walnuts. Drop by level tablespoons, 1½ inches apart, onto a baking sheet coated with cooking spray. Bake at 350 degrees for 12 minutes or until lightly browned. Remove from oven; let stand 2 minutes. Remove cookies from baking sheet; serve warm.
3. Almond/Walnut-Coconut Granola
Granola is a versatile snack that can be enjoyed by itself, included with trail mix, or tossed into yogurt. Food.com’s recipe, which yields 12 servings, creates sweet and filling granola using almonds, walnuts, coconut, sunflower seeds, oats, honey, and dried fruit. SFGate commends almonds for their many nut-worthy benefits, noting that they are rich in vitamin E, calcium, magnesium, potassium, protein, and fiber.
- 3 cups old-fashioned oats
- ½ cup sliced almonds
- ½ cup chopped walnuts
- 1 cup coconut
- ½ cup sunflower seeds
- ½ teaspoon salt
- ¼ cup unsalted butter
- 6 tablespoons honey
- 1 cup chopped tropical blend dried fruit
Directions: Preheat oven to 325 degrees Fahrenheit. In a large bowl, stir together oats, nuts, coconut, sunflower seeds, and salt. In a small saucepan, melt butter with honey over low heat, stirring constantly. Pour butter mixture over oat mixture and stir until well combined.
In a large jelly-roll pan that has been sprayed with nonstick cooking spray, spread granola evenly. Bake in middle of oven for approximately 20 minutes, stirring halfway through cooking time. Cool granola in pan on a rack and stir in dried fruit. It can be kept in an airtight container at cool room temperature up to 2 weeks.
4. Peanut Energy Bars
Filled with energizing carbs, peanuts, seeds, fruit, and oats, Eating Well’s Peanut Energy Bars make for a satisfying midday pick-me-up. They can also be used as a pre- or post-workout snack, and the versatile recipe can be personalized to meet your individual needs; add in wheat germ, protein powder, coconut, chocolate chips, and dates; no matter what you add, it’s guaranteed to taste great!
- ½ cup dry roasted salted peanuts
- ½ cup roasted sunflower seeds, or other chopped nuts
- 2 cups raisins, or other chopped dried fruit
- 2 cups rolled or instant oats
- 2 cups toasted rice cereal
- ¼ cup toasted wheat germ, optional
- ½ cup creamy or crunchy natural peanut butter
- ½ cup packed brown sugar
- ½ cup light corn syrup, or honey
- 1 teaspoon vanilla extract
Directions: Coat a 9-by-13-inch baking pan with cooking spray. Combine peanuts, sunflower seeds, raisins, oats, rice cereal, and wheat germ in a large bowl. Combine peanut butter, brown sugar, and corn syrup in a large microwaveable bowl; microwave on high until bubbling, 1 to 2 minutes. Add vanilla and stir until blended. Pour the peanut butter mixture over the dry ingredients and stir until coated. Transfer the mixture to the prepared pan. Press down firmly. Let stand for about 1 hour to harden. Cut into bars.
5. Curry-Roasted Pistachios
The Pistachio Health Institute states that pistachios are a good source of copper, manganese, thiamin, and phosphorous. One serving will provide you with 20% of the recommended daily amount of vitamin B-6 and 12% of the recommended daily value of fiber. If you’re ready to start reaping pistachios’ many health benefits, we suggest preparing The Kitchn’s Curry-Roasted Pistachios. You won’t be able to stop noshing on this spicy, crisp, and unbelievably satisfying snack!
- 1 tablespoon brown rice syrup
- 1 tablespoon coconut oil
- 1 tablespoon lime juice
- 1 tablespoon unsalted, mild curry powder blend
- ½ teaspoon sea salt
- ⅛ teaspoon cayenne pepper
- Zest from 1 lime
- 1½ cups raw pistachio meat or raw pistachios in the shell
- 1 tablespoon cane sugar
Directions: Preheat the oven to 300 degrees Fahrenheit. Combine the brown rice syrup, coconut oil, lime juice, curry powder, sea salt, cayenne, and lime zest in a small sauce pan. Warm over low heat, stirring frequently, until the coconut oil has melted and everything is well combined. Place the pistachios in a bowl and pour the hot curry seasoning over nuts.
Toss with a spatula or spoon until the nuts are fully coated. Spread the seasoned nuts onto a parchment-lined baking tray. Roast the nuts for about 25 minutes, stirring once at halfway mark, until the coating looks baked on and dry. Remove nuts from oven and sprinkle with cane sugar. Let them cool completely then break apart and transfer to an airtight container.
6. Apricot, Date, and Cashew Snack Balls
There’s no need to fear cashew’s fat content. Livestrong notes that cashews contain less fat than many other nuts, and what they do have is primarily unsaturated fat. Furthermore, cashews are a rich source of copper, a mineral your body needs for the production of hemoglobin, collagen, elastin, and the protection of nerve fibers, and contain magnesium, phosphorous, manganese, zinc, iron, potassium, selenium, and calcium.
Looking for an easy snack that’s packed with good-for-you cashews? Make Food52’s Apricot, Date, and Cashew Snack Balls, which are filled with sweet, buttery flavors and nutritious ingredients. The recipe yields 14 to 16 servings.
- 1 cup cashews, walnuts, or almonds
- Generous pinch sea salt
- 1¼ cups pitted Medjool dates
- ¼ cup dried apricot
- 1 tablespoon almond butter
- ¼ cup sesame seeds
- ½ teaspoon cinnamon
Directions: Process the nuts and sea salt in a food processor until the nuts are coarsely ground. Add the dates, apricots, almond butter, sesame seeds, and cinnamon. Keep processing the mixture until it’s starting to stick together a bit. When you can squeeze a handful and it sticks together nicely, you’re done. Roll the mixture into balls that are about 1 inch in diameter. Store in an airtight container for up to two weeks in the fridge or a week outside of the fridge.