Fat is no longer the bad guy because more and more studies are discovering the benefits of fats from whole food plant sources. These healthy fats are required by our body to produce hormones, boost our mood and reduce cravings. Plus, healthy fats can optimize brain functions because sixty percent of our brain is made from fats.
Fats from unprocessed plant sources are gifts from mama nature.
Roasted nut recipes are some of the most loved by our clients. Even if you don't bake often, a 10-15min time investment will fill your kitchen with a delicious smell of sugar and spices plus you will have some healthy snack on hand for the week ahead. It fills my heart with joy tackling my to-do list while waiting for the nuts to roast.
I asked you guys on Instagram (check it out @sweetandsavourylife for healthy meal prep inspirations, my healthy living DIY's and occasional naughty treats) to send me questions about nut roasting, here are some of the ones I think you will find helpful.
Nut Roasting FAQ
1. Are roasted nuts not healthy?
From a nutritional perspective, you won't lose heart-loving monounsaturated fatty acids (MUFA) during roasting, especially when you are the one monitoring the roasting time and temperature.
2. What is the best temperature to roast nuts and seeds?
I recommend choosing nuts that have medium levels of oil content such as cashews, almonds, peanuts, pumpkin seeds, sunflower seeds to roast at 350F for about 10 min. Lower the temperature for more oily nuts such as walnuts, pecans and macadamia nuts. Roast at 250F for about 10min or shorter. Keep a close eye on these guys to prevent them from burning and developing a bitter taste.
3. How long do they keep?
About 2 weeks in an air-tight container. Home roasted nuts are preferred because roasted nuts oxidize faster than raw nuts and tend to become rancid quickly even before you can detect it with by tasting. Rancid oils cause unwanted inflammation so we want to avoid them as much as possible.
4. How much should I eat?
Although snacking on nuts have many benefits but do keep in mind nuts are energy dense foods. I recommend using the size of your palm as a guide for the perfect portion size for you.
5. What are some benefits of having nuts?
Nuts can provide you with slow burning clean energy because they are high in fibre, healthy fats and low in sugar. Using them as a snack trains your body to use up stored fat more efficiently. They can also provide mood-boosting benefits such as reduce symptoms of depression and anxiety and heart-loving monounsaturated fatty acids.
Want to try your hand at some homemade roasted nuts?
Here are 2 simple recipes to help get you started. :)
Recipe #1: Zesty Roasted Nuts
Serves: 8
Total Time: 15min
Ingredients
1/2 cup almonds
1/2 cup pumpkin seeds
1/2 cup cashews
1 tbsp lemon juice
1 tsp avocado oil
1/4 tsp salt
1/8 tsp cayenne pepper
freshly ground pepper
Directions
Preheat the oven to 350F. Line a cookie sheet with some parchment paper.
Toss all ingredients together in a mixing bowl and bake for about 10 min.
Tip: Check for doneness around the 7 min mark. Nuts roast fast so be sure not to overcook. You should be able to smell the nuts and spices at this point. If you prefer your nuts slightly more toasted, turn off the oven and use the remaining heat to enhance the flavour and texture. Be sure to keep an eye on it to avoid over-roasting.
Storage: Keep fresh in an air-tight jar for up to 2 weeks.
Recipe #2: Glazed Maple Almonds
Serves: 8
Total Time: 15min
Ingredients
1-1/2 cup almonds
1/4 cup hemp hearts
1/8 cup maple syrup
a tiny pinch of Himalayan salt
Directions
Preheat the oven to 350F. Line a cookie sheet with some parchment paper.
Add a tiny pinch of salt to maple syrup (tips: the salt will make the end product taste sweeter)
In a mixing bowl, combine maple syrup and almonds. Mix to make sure the almonds are coated evenly.
Bake for about 10 min (be sure to check for doneness around 7 min to avoid over-roasting).
Remove the tray from the oven once you are happy with the texture. The maple syrup will look slightly sticky. Sprinkle the hemp hearts evenly over the almonds. Once dried, they will stick to the almonds.
Storage: Keep fresh in an air-tight jar for up to 2 weeks.