Nuts and seeds not only add flavour and texture to just about any dish, they are nutrient dense and provide an array of beneficial nutrients such as protein, vitamin E, folate, calcium, magnesium, copper, zinc, iron and fibre.

Walnuts are a great source of the omega-3 fatty acid and are rich in antioxidants. Almonds are high in calcium, magnesium, potassium and vitamin E. Peanuts are higher in protein and niacin than most other nuts and rich in folate.

Pecans have a very high antioxidant content. As well, nuts and seeds contain protein, especially when combined with legumes such as peas, beans and lentils.

And yes, nuts contain fat, and while it is mostly healthy-for-your-heart fat, the calories do add up.

One serving is 1 oz. (30 g) which is a small handful, about ¼ cup (60 ml), and that contains about 175 calories and 16 g of fat. So practice portion control and top your cereal, yogurt, salad or pasta with a sprinkle of nuts or seeds for a healthy crunch.

Sweet & Spicy Nuts
Sweet with a bit of heat, they can be addictive. The amount of cayenne is up to you. Makes 2 cups (500 ml).

INGREDIENTS:
• 1 egg white, lightly beaten
• 2 cups (500 ml) walnut or pecan halves  
• 1/4 cup (60 ml) brown sugar
• 1 tsp (5 ml) ground cumin  
• 1/2 to 1 tsp (2 – 5 ml) cayenne  
• 1/2 tsp (2 ml) salt 

METHOD:
In a bowl, lightly beat egg white. Add nuts and stir until nuts are evenly moistened. Combine brown sugar, cumin, cayenne and salt; sprinkle over walnuts and toss well to coat evenly.

Spread nuts on parchment paper-lined rimmed baking sheet. Bake in preheated 325 F (160 C) oven 25 to 30 minutes, stirring every 10 minutes to separate nuts, until coating is crisp and nuts are fragrant.  Cool before serving.

Tips:
• Buy nuts and seeds where there is a high turnover for freshness.
• Store in an air-tight container in the refrigerator for up to 6 months or freeze for up to 1 year.

– Barb Holland is a professional home economist and food writer who believes in shopping locally and in season.