Snacking on nuts is a healthy habit that can add years to your life. Nut eaters live on average, two to three years longer than non-nut eaters; and a diet that include nuts may actually reduce “bad” LDL cholesterol by up to 20 percent.
Nuts are an excellent source of healthy fats, fiber, copper, folate, vitamin E and the amino acid arginine. I recommend you make your own nut mix by combining nuts that have the best health benefits, and boost them with curry powder to make them more flavorful and antioxidant potent.
Each nut has its own set of health benefits; so a variety is the best way to optimize nuts as part of your diet. Almonds contain high levels of vitamin E and magnesium. Brazil Nuts are one of the best sources of selenium, a mineral that plays a key role in metabolism and has been shown to protect against prostate cancer. Cashews are high in magnesium. Walnuts are a great source of alpha-linoleic acid, a wellness supporting omega-3 fatty acid.
Besides making a tasty and transportable snack, nuts can add texture and flavor to soups and salads. I keep little jars of different nuts on hand as toppers for my morning steel cut oats, chia pudding or non-dairy yogurt. I love to toss a few tablespoons of toasted almond slivers on freshly sliced peaches, or add crushed pistachios to my coconut milk yogurt.
Trading out non-beneficial habits for healthy habits is always a good idea; nuts make nutritious nibbling easy. I love this combination of nuts both raw and lightly toasted. I make small packages to keep in my purse for grab-and-go snacking. Having nuts handy helps me avoid sugary, processed foods that often seem appealing when I get caught-up in a busy day.
Make nuts your new healthy habit for plant based protein, sustained energy and to help you live longer, and better.
Curried Antioxidant Nut Mix Recipe
Ingredients
- 2 tsp extra-virgin olive oil
- 2 Tbsp. curry powder
- 1/2 tsp sea salt
- 1/8 tsp cayenne pepper
- 1 cup raw walnuts
- 1 cup raw almonds
- 1 cup raw cashews
- 1 cup raw pistachios
- 1 cup raw Brazil nuts
Instructions
- Preheat the oven to 350F and line a rimmed baking sheet with parchment paper or non-stick cook mat.
- In a medium bowl, whisk together the olive oil, curry powder, salt and cayenne. Add the nuts and toss with a spatula until evenly coated. Spread the nuts evenly on the baking sheet.
- Bake for 10 to 12 minutes and stir them about halfway through. Nuts are done when they are aromatic and slightly golden. Let them cool to room temperature, then use a metal spatula to loosen them from the parchment. Transfer to a serving dish or an airtight container. Store in the freezer for up to a month.
Kristen Coffield
I am a passionate advocate for food as medicine, life navigator and culinary coach. This is my space for sharing what excites, inspires and motivates me to live my best life. It began as a recipe blog for nourishing, simple, weekday meals and has become something much bigger… a guide to resilient wellness. I am excited to share my knowledge of how daily habits can cumulatively help you to live like you mean it and age like you want to.
