As much as 80 percent of a nut is fat, but nuts are still considered a health food. The fat that nuts contain is mostly healthy unsaturated fats, and most nuts contain beneficial plant sterols, fiber, protein, vitamin E and L-arginine. Snacking on nuts can provide vital nutrients, keep you full and keep your energy levels elevated. Nuts can be eaten in their raw form, but there are also other healthy ways to snack on nuts
Spice Up Nuts
By buying nuts raw and spicing them yourself, you can control the amount and what type of spice you add. Pick your favorite nut or nuts and determine the type of spice you want to flavor the nuts with. Possible flavorings include cayenne pepper and paprika for a spicy flavor or cinnamon and sugar for a sweet flavor. Take 2 cups of nuts of your choice such as walnuts, pecans or almonds and place them in a mixing bowl. Stir in about 1 Tbsp. of olive oil and a couple teaspoons of your chosen herbs and spices. Mix the nuts with the spices and the oil until the nuts are evenly covered. Place the nuts evenly spread on a baking sheet and bake for about 15 minutes in an oven that has been preheated to 350 degrees.
Create a Walnut Salad
According to a study published by the American Heart Association and cited by "Reader's Digest," when people with high cholesterol ate 1.6 oz. of walnuts each day for a 6-week period, they decreased their bad cholesterol by 27 percent. Therefore, by making a walnut-rich salad, you can help keep your heart healthy.
Take a handful of walnuts, which are high in omega-3 fatty acids, and sprinkle them over a salad composed of leafy green vegetables such as baby spinach or mustard leaves. Drizzle the salad with a low-calorie raspberry vinaigrette dressing. Add slices of dried fruit such as apples, grapes or strawberries to increase the flavor and fiber contents of the salad.
Wrap Them Up
Serve nuts wrapped up in a whole grain tortilla for a protein- and fiber-rich snack. Choose a variety or your favorite nuts or simply use one type of nut; all nuts have healthy vitamins and minerals. Smear the tortilla with fat-free cream cheese or peanut butter. Cover the smear in nuts and roll up the tortilla to be eaten. The whole grain tortilla will increase the fiber and assortment of vitamins and minerals in the snack.
Mix in the Nuts
Nuts can be an added ingredient in many healthy baked goods. By mixing nuts into the batter of foods such as waffles, pancakes, breads and muffins, you can serve a nut-filled healthy snack. Use whole grain flour and whole grain mixes to increase the nutritional content of your baked goods even further. Nuts such as pecans and walnuts are commonly mixed into baked goods. Keep the amount of nuts you add to the batter between 1/2 and 1 cup.
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