Summary of Za’atar Roasted Nuts – Dr. Mark Hyman:
This article provides a recipe for a healthy snack made with nuts and za’atar spice. Nuts are high in fiber, protein, and healthy fats, and have various health benefits such as supporting a healthy immune system and lowering cholesterol. Za’atar adds a unique Middle Eastern flavor to the mix. The recipe includes egg white, almonds, cashews, olive oil, sea salt, za’atar spice, sumac, maple syrup, and lime juice, and takes only 10 minutes to bake in the oven. The nutritional analysis per serving is included.
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Za’atar Roasted Nuts: A Healthy and Flavorful Snack
When hunger strikes and you need a quick snack, it’s easy to reach for junk food. But what if you had a healthier option readily available? Za’atar Roasted Nuts are not only delicious, but they’re also packed with nutrients that can benefit your health. Here’s why you should consider making these nuts your go-to snack.
The Nutritional Powerhouse of Nuts
Nuts are a fantastic source of fiber, protein, and healthy fats. Each nut has its unique set of nutrients that provide health benefits. Almonds, for instance, are a great source of antioxidants that protect against oxidative stress and may help lower cholesterol. They also contain biotin (B7), vitamin E, and minerals like copper, manganese, phosphorus, magnesium, and more. Cashews, on the other hand, are an excellent source of magnesium, which can help to promote relaxation and lower blood pressure. Copper is also found in cashews, which helps to maintain healthy skin and hair. Zinc in cashews supports a healthy immune system, and they’re rich in heart-healthy monounsaturated fats.
Add Some Flavor with Za’atar Spice
Za’atar is a Middle Eastern spice blend that consists of dried thyme, toasted sesame seeds, sumac, and salt. It has a unique, zesty flavor that pairs perfectly with nuts. Sumac is optional, but it adds a slightly sour taste that contributes to the overall flavor profile. Besides the delicious taste, za’atar also has some health benefits. Thyme, for example, is rich in antioxidants that protect against chronic diseases. Sesame seeds contain lignans, which may help to lower cholesterol and decrease the risk of breast cancer.
How to Make Za’atar Roasted Nuts
These nuts are incredibly easy and quick to make, and they require only a few ingredients. You’ll need almonds, cashews, olive oil, sea salt, za’atar, sumac (optional), maple syrup, and lime juice. To get started, whisk an egg white until frothy in a large bowl. Add the rest of the ingredients, including half of the maple syrup and lime juice, and stir until combined. Spread the nut mixture in a single layer on a baking sheet and bake in the oven for 10 minutes, or until nuts appear brown and toasted. Turn off the oven, leaving the oven door slightly open, and let the nuts cool inside the oven. Before serving, toss the nuts with the remaining maple syrup and lime juice and store them in an airtight container.
Nourishing Nutrients in Each Serving
A serving size of about ¼ cup of Za’atar Roasted Nuts contains 206 calories, 17g of fat, 2g of saturated fat, 0mg of cholesterol, 2g of fiber, 6g of protein, 9g of carbohydrates, 7g of net carbs, 3g of sugar, and 156mg of sodium. With a nutrient-packed profile like that, you can feel good about snacking on these nuts throughout the day.
In conclusion, Za’atar Roasted Nuts are the perfect savory snack packed with beneficial nutrients and a unique flavor. They’re easy to make, store well, and can satisfy hunger quickly. Next time you’re reaching for an unhealthy snack, try making these nuts instead. Your body will thank you for it.
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