For many years, diet doctors and nutrition experts cautioned against eating nuts. It’s true that most nuts are high in fat, but unlike most crunchy snack foods, nuts are high in fats that are good for you. They also provide you with protein and fiber, as well as important vitamins and minerals.
Almonds, for example, contain vitamin E, calcium, and magnesium. Walnuts are high in magnesium, too, as well as selenium and omega-3 fats. Cashews are also high in magnesium, and provide iron. But just because nuts are good for you doesn’t mean you can eat unlimited amounts. A serving size is 1 ounce, or about ¼ cup, and the American Heart Association recommends 4 servings per week.
This recipe calls for one cup each of almonds, cashews, and walnuts, but use your favorite nuts alone or in combination. And feel free to vary the spices. If you don’t have chipotle chile powder, regular chili powder is a fine substitute. And allspice or cardamom, or even ½ teaspoon cinnamon, can replace the coriander.
Makes about 3½ cups, or 14 ¼-cup servings
¼ cup granulated sugar
1 teaspoon kosher salt
1 teaspoon chipotle chile powder
1 teaspoon ground coriander
½ teaspoon ground cumin
1 large egg white
1 tablespoon water
1 cup whole raw almonds
1 cup unsalted cashews
1 cup walnut halves