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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

  1. Heat the oven to 325°F. Spray a rimmed baking sheet with nonstick cooking spray.
  2. Mix the sugar, salt, chile powder, coriander, and cumin in a small bowl.
  3. Combine the egg white and water in a large bowl and whisk or beat with a fork until frothy. Add the nuts and stir to coat well, then sprinkle with the spice mixture and stir until all the nuts are evenly coated.
  4. Spread the nuts in an even layer on the baking sheet. Bake for 15 minutes. Turn the oven off. Stir the nuts, then return them to the oven, with the oven off, for 15 more minutes.
  5. Remove from the oven and stir again to break apart the nuts. Place the pan on a wire rack to cool completely. Store in an airtight container.

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