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Sweet and Spicey Toasted Nuts

Pecans. Walnuts. Almonds. Cashews. I like them all. I try and change up the different nuts I’m eating for a variety in my diet. And because nuts are pretty much interchangeable for their nutrition value I try and rotate them through my salads, including my summer spinach salad.




1 cup of nuts of your choice

1/4 cup maple syrup

1 tbsp dark brown sugar

1/2 – 1 tsp cayenne pepper

Preheat the oven to 325. Add the nuts to a large mixing bow. Pour on the maple syrup, brown sugar and cayenne pepper. Mix until evenly coated. Place the seasoned nuts on a baking sheet lined with parchment paper. Spread out so that they are not touching (otherwise they will bake and stick together). Bake for about 10 minutes, flipping or stirring around the 4 min mark. The important thing is to not let the nuts burn. You’ll need to check them often until you have an idea of how long your oven takes to toast them; for darker roasted nuts you may need to leave them in the oven longer. Once toasted to your desired level remove from oven and allow the nuts to completely cool before removing. Enjoy in a salad, as a snack or store in an air tight container for future consumption.

I often just take a giant bowl of nuts, drizzle on maple syrup and mix until I have just a light coating on the nuts. The above recipe is a fairly heavy coating of maple syrup (I usually use 1/4 cup of maple syrup for about 2 cups of nuts). If you want thicker candy type coating on the nuts add one egg white to the mixture.

Total Calories (per 1/4 cup serving of walnuts) ~ 401kCal. 68.1g Carb. 16.6g Fat (1.85g Sat). 3.8g Protein. (Nutrition Info from


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