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Pepper-spiced Pecans and Almonds

What could be better than a crunchy snack filled with disease-fighting antioxidants? The ancho and chipotle chili peppers are a surprising source of antioxidants from the capsaicin, the compound that gives chilies their heat. The hotter the pepper, the more the antioxidants! Preliminary scientific research is showing that red pepper may possibly help with appetite control by increasing satiety, a feeling of fullness. Both almonds and pecans are rich in heart-health properties and antioxidants. New scientific research shows that pecans may help with healthy brain function and maybe even weight-loss efforts. Concerned about the fat content? Just remember, a small serving of nuts is very filling and the fats are heart-healthy.

Makes 3 cups (12 servings of ¼ cup each)

Ingredients
3 tablespoons pure maple syrup
1½ teaspoons Worcestershire sauce
½ teaspoon ground cayenne red pepper
2 teaspoons ground ancho chili pepper
½ teaspoon ground chipotle chili pepper
1½ teaspoons ground cumin
½ teaspoon salt
2 cups pecan halves
1 cup whole almonds

Directions

Preheat oven to 375 F.
Line a 10 x 15-inch jelly roll pan with parchment paper.

In a large bowl, combine maple syrup, Worcestershire sauce and all spices; stir well.

Add pecans and almonds and toss well to coat all nuts.

Spread nuts in single layer in prepared pan.

Bake 10 minutes or until lightly browned. Watch closely so nuts don’t burn. Cool on wire rack.

Nutrition information (per serving)
Calories: 220
Protein: 4g (8%)
Carbohydrate: 9g (16%)
Fat: 19g (76%)
Saturated Fat: 1.5g (6%)
Cholesterol: 0mg
Sodium: 115mg
Calcium: 53mg
Iron: 1.2mg
Vitamin A: 300 IU
Vitamin C: 1mg
Fiber: 3g

Kim Galeaz is a registered dietitian, culinary-nutrition consultant and owner of Galeaz Food & Nutrition Communications, located in Indianapolis and Jacksonville, Fla. She has worked with such companies as Coca-Cola, Kroger, National Pork Board, Florida Department of Citrus and United Healthcare to help promote smart and healthy food, beverage and lifestyle choices. As a co-author of 4 Weeks to Maximum Immunity (Rodale 2008), she created 30 days of immune-boosting meal plans and snacks.

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