If you’re looking for a snack to prepare to munch on at work or while watching TV, check out this recipe for rosemary, maple, and cayenne mixed nuts. Nuts are a great source of fiber, heart-healthy fats, and minerals, but be careful with portion sizes as they are also high in calories. These are great to serve at a gathering, but if you are making them for yourself and your family, consider pre-portioning them into ¼ cup servings in snack bags or containers.

Yield: 24 servings

Ingredients

6 cups raw nuts and seeds, any kind you enjoy

1 tablespoon dried rosemary

¾ teaspoon sea salt

½ teaspoon cayenne pepper

1 tablespoon olive oil

3 tablespoons maple syrup

Fresh springs of rosemary for garnish

Directions

1. In a large mixing bowl, combine the rosemary, salt, cayenne pepper, olive oil, and maple syrup.
2. Preheat the oven to 350 degrees Fahrenheit.
3. Line a baking sheet with parchment paper. Spread nuts and seeds in an even layer over the baking sheet.
4. Toast in the oven for five minutes, stir, and toast for another five minutes.
5. Remove the nuts from the oven and add them to the mixing bowl with the spice mixture.
6. Stir to coat and return nuts to the baking sheet.
7. Bake in the oven for another 10-15 minutes. Stir and check nuts every five minutes to avoid burning.
8. Remove nuts once they look very toasted.
9. Let them cool completely and garnish with sprigs of fresh rosemary.

Nutrition Facts (per serving)

Serving size: ¼ cup

Calories: 216

Carbohydrates: 10.5 g

Total fat: 13 g

Dietary fiber: 3.2 g

Sodium: 303 mg

Sugars: 3.1 g

Protein: 5.9 g

Calcium: 28 mg

Iron: 1 mg

Potassium: 212 mg