5 Reasons to Eat Nuts + Energy Snack Mix

A simple recipe for an Energy Snack Mix to take on-the-go, plus 5 reasons you should enjoy nuts as a snack!

People often ask me if nuts are a good snack option because of the calorie and fat content. The answer is YES! Nuts can be a great healthy snack option and we should enjoy a variety of nuts on a regular basis. With February being Heart Month, there’s no better time to talk about the ways nuts can have a positive impact on your heart health!

5 Reasons Nuts Are a Great Snack

What’s so great about nuts? Here are 5 reasons you should be eating more of them:

1. Heart-healthy Unsaturated Fats: Fat is essential for vitamin absorption, energy, maintaining cell membranes, and much more. Monounsaturated and polyunsaturated fats are the two types of “good” fat our bodies need to help lower cholesterol levels and many nuts are high in these types of fats.
2. Easy Vitamin E: Vitamin E can help prevent the development of plaque in arteries, making it easier for blood to flow through. Plaque buildup in the arteries can lead to chest pain and heart disease.
3. Filling Fiber: All nuts contain fiber, which will help you to feel full. Fiber also helps to control blood sugar levels and keep cholesterol in check.
4. Powerful Protein: Nuts are a source of l-arginine which is an amino acid, a building block that makes up protein. This amino acid helps keep arteries flexible and reduces the risk of blood clots.
5. Ready to Travel: No means of refrigeration? No problem! Nuts are perfect for travel and being rich in fiber, healthy fats, and protein makes them a balanced snack option.

I always keep my pantry stocked with almonds, walnuts, and pistachios, and often, pecans and cashews will find their way into my cupboards. This Energy Snack Mix is one of my must-have travel snacks, and I also keep a jar on my desk for those busy days! I’ve just recently discovered that dark chocolate covered espresso beans are ahh-mazing, and they are even better when thrown in with some pecans and almonds. Not crazy for either of those nuts? Try changing them out with walnuts and cashews!

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Treat your friends to a batch! Attach a nice ribbon and gift tag to a mason jar and it’s ready for gift-giving!

So if you aren’t already doing so, start enjoying more nuts as part of a healthy diet! Avoid nuts that are full of salt or artificial flavorings, and don’t worry about minor nutritional differences between the different types of nuts. Your best bet is to choose a variety to enjoy on a regular basis.

5 Reasons to Eat Nuts + Energy Snack Mix

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Servings: 4

Author: Karman Meyer, Dietitian at The Nutrition Adventure

Ingredients

• 3/4 cup chopped pecans
• 3/4 cup almond slices
• 1/2 cup raw unsalted pumpkin seeds
• 1/2 cup dried cranberries
• 1/2 cup dark chocolate covered espresso beans

Instructions

• Mix all ingredients together and keep stored in a large air-tight container, or measure out 1/2 cup into snack-size plastic bags.

Tried this recipe?Let us know how it was!