HANDS-ON: 10 MIN. // TOTAL: 45 MIN. // SERVES 16
Rosemary’s stiff green leaves are able to stand up to extended time in the oven, making it one of my favorite herbs to incorporate into both sweet and savory baked dishes. The nuts are equally as good without the touch of sweetness, so feel free to omit the maple syrup if you’re trying to avoid all added sugars.
Cooking spray
1 tablespoon finely chopped fresh rosemary
1 tablespoon extra-virgin olive oil
1 tablespoon pure maple syrup
2 cups unsalted pecan halves
3/4 teaspoon kosher salt
Dash of cayenne pepper
1 Preheat the oven to 325°F. Line a large baking sheet with aluminum foil and coat with cooking spray.
2 Place the rosemary, oil, and maple syrup in a small microwave-safe bowl. Microwave on high for 10 seconds or until the mixture can be whisked together and has a slightly thinner consistency. Place the pecans in a medium bowl and drizzle the rosemary mixture over the nuts; toss to coat. Arrange the coated pecans in a single layer on the prepared baking sheet. Sprinkle with the salt and cayenne; toss gently.
3 Bake for 20 minutes or until lightly toasted. Let cool completely before storing in an airtight container at room temperature for up to 1 week.
(SERVING SIZE: ABOUT 2 TABLESPOONS): CALORIES 96; FAT 10G (SAT 1G, UNSAT 9G); PROTEIN 1G; CARB 3G; FIBER 1G; SUGARS 1G (ADDED SUGARS 1G); SODIUM 90MG; CALC 1% DV; POTASSIUM 1% DV
nuts
Dry-roasted or plain, salted or unsalted, nuts pack in healthy fats along with some protein, fiber, and antioxidants like vitamin E. This combination allows just a small 1-ounce serving to satiate you for hours—something that really helps on busy days when there’s little time to stop and eat. They also can impart powerful health benefits. In fact, research suggests that regularly consuming tree nuts like almonds, walnuts, pecans, hazelnuts, and pistachios may potentially have these effects:
• Reduce risk for heart disease and type 2 diabetes
• Reduce weight gain and likelihood of becoming overweight or obese
• Reduce loss of brain function associated with aging
• Reduce inflammatory markers in the blood
Regular intake is defined in many studies as approximately five 1-ounce servings a week or most days of the week, but even small increases in nut consumption appear to have positive effects.