Help Your Heart
Nuts make for a quick and delicious snack. But sometimes it is hard to control portions, and therefore to control calories. Roasting nuts can help.
According to Tara LaRowe, UW Health clinical nutritionist, "Roasting intensifies flavors and gives a more satisfying feel. Then you can add roasted nuts to cereals/oatmeal, yogurt, in pancakes, waffles and quick bread. She also recommends making your own trail mix.
- Nuts (any amount)
- Cooking spray, nut oils, or a neutral oil such as grapeseed (optional)
- A heavy baking tray or cake pan (cake pans work well for smaller amounts as the higher sides allow you to shake the pan to evenly distribute them)
- A plate or tray for cooling
- Preheat oven to 350 degrees. Spread nuts in an even layer on the baking sheet or pan
- Coat the nuts with cooking spray or oil. If you are roasting the nuts with oil, drizzle a small amount over the nuts and toss them to coat evenly. Use as little oil as possible, starting with just a teaspoon or two.
- Place in oven and roast for 5 minutes.
- Remove from oven and stir so that the outer nuts are moved toward the middle and the middle ones are moved toward the edge. If you are using a cake tin, you can gently shake it to redistribute the nuts. Return to the oven.
- Check the nuts again after 3 minutes. The color of the nuts should be a few shades darker. They should start to smell nutty and you might even hear them crackling. Continue to check every 3 minutes, stirring occassionally. Nuts rarely take longer than 15 minutes to roast, usually closer to 8 to 12 minutes.
- When done, remove from oven. Immediately transfer them onto a plate or another baking sheet. Do not cool the nuts on the tray they were baked on or you will risk scorching them.
Mix into your cereal or oatmeal. Top yogurt or mix into your favorite quick bread recipe.