Nuts - Plain or Spicy
Despite popular belief, nuts can healthfully be a staple food in your daily sports
diet, not a special treat. Their health protective fat not only helps lower the
risk of heart disease but also contributes to enhanced endurance (when compared
to a fat-restricted diet). Even dieters can eat small servings of nuts; they can
nicely curb one's appetite.
Almond butter or cashew butter from the whole foods store are enjoyable ways to
boost nut intake–and make nice food gifts–as does a jar of mixed nuts
for snacking. If you prefer some fancier nuts, try this recipe for Spiced Nuts.
For individual gifts, put 1/4 cup of spiced nuts in the center of a small square
of plastic wrap, bring the ends of the plastic wrap together, tie with a ribbon.
Voila! A tasty, portion controlled, heart healthy sports snack.
1 egg white, slightly beaten
1 teaspoon curry powder
1 teaspoon cumin
1/2 teaspoon salt
1 teaspoon sugar
2 cups walnut halves
1. Preheat oven to 350 degrees.
2. In a medium bowl, mix egg whites with spices. Stir in the walnuts and coat
thoroughly. 3. Spread on a nonstick baking sheet. Bake for 15 to 18 minutes
or until dry and crisp. Cool completely before serving. Store in an airtight
container.
Yield: 8 (1/4 cup) servings
220 calories
4 gram Carbohydrate
6 grams Protein
20 grams Fat
Note: If you are not a curry fan, try the Mexican blend with 1/2 teaspoon each
garlic powder and cumin, 1/8 teaspoon cayenne pepper, as well as the sugar and
salt.
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