Nuts Are The Ultimate Snack Food

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Nuts are the ultimate snack food: They pack loads of nutrients and so much satisfaction into "every handful. But they're more than a midday munch-hence, these delicious recipes.

Some people are too shell-shocked by the high calorie count of nuts to appreciate their many redeeming qualities. But these tiny powerhouses are jam-packed with just about everything an active woman needs: belly-filling fiber and protein, a host of vitamins and antioxidants, and heart-healthy fats. A little goes a long way - that’s why these four recipes use measured amounts to make every nutty bite count.

Dark Chocolate and Pistachio Bark

This salty-sweet combo gives you a double shot of antioxidants, and research has found that pistachios may help lower LDL (“bad”) cholesterol.

Dark Chocolate and Pistachio Bark

· 1 ½ cups semisweet chocolate chips

· ½ cup shelled pistachios, roughly chopped

· Pinch of salt

Melt chocolate in a double boiler or microwave. Stir in pistachios and salt. Pour onto a parchment-lined baking sheet and spread to 6-inch thickness. Refrigerate for 20 minutes or until completely firm. Peel the parchment off the hardened mixture and break into pieces.

Makes 10 Servings, per serving: 160 cal, 10g fat (5 g sat), 18g carb, 30 mg sodium. 2 g protein, 2g fiber

Herbed Hazelnuts

Tossing together this savory concoction could be a smart move. Hazelnuts are one of the top sources of vitamin E, an antioxidant that may help thwart brain drain as you age.

Herbed Hazelnuts

· 1 Tbsp chopped

· fresh rosemary

· 1 Tbsp chopped

· fresh thyme

· ¼ tsp smoked paprika

· ¼ tsp sea salt

· 1 tsp extra-virgin olive oil

· 1¼ cups shelled, Unsalted hazelnuts

· 1 tsp light brown sugar

Preheat oven to 350° F. In a bowl, combine herbs, paprika, salt, and oil. Add hazelnuts and toss to coat. Spread nuts on a baking tray in a single layer and roast for 10 to 12 minutes, until browned. Remove nuts from the oven, toss with brown sugar, and serve.

Makes 5 Servings, per serving: 280 cal, 27 g fat (2 g sat), 8 g carbs, 80 mg sodium, 6g protein, 4 g fiber

Spicy Tom Yum Peanuts

A handful of this snack mix has all the flavors of a belly-warming Thai soup plus a dose of niacin, a form of vitamin B3 that may help lower risk for Alzheimer’s disease.

Spicy Tom Yum Peanuts

· ¼ cups shelled, unsalted peanuts

· 1 tsp ground ginger

· ¾ tsp garlic powder

· ½ tsp onion powder

· ¹/₈ tsp cayenne pepper

· 1 tsp fish sauce

· ¼ tsp sea salt

· 1 ½ Tbsp finely

· chopped cilantro

Preheat oven to 350°F. Toss peanuts with all other ingredients except cilantro. Spread nuts in a single layer on a baking sheet and roast in the oven for 10 to 12 minutes, until browned. Toss with cilantro and serve.

Makes 5 Servings, per serving; 220 cal, 18 g fat (2.5 g sat), 9 g carbs, 170 mg sodium, 9g protein, 3 g fiber

Almond Horchata

It’s about time this popular Spanish power drink caught on here: Full of muscle-building protein, it’s a great vegan source of calcium.

Almond Horchata

· ¼ cup blanched whole almonds

· ¾ cup unsweetened almond milk

· 1 tsp fresh lime juice

· ¹/₈ tsp ground nutmeg

· ¹/₈ tsp ground cinnamon

Cinnamon stick (optional) Place first five ingredients in a blender and blend until creamy. Strain through a fine-mesh sieve or cheesecloth and serve over ice. Garnish with cinnamon stick or ground spices.

Makes 1 Serving, per serving: 240 cal, 20 g fat (1.5 g sat), 9g carbs, 140 mg sodium, 8 g protein, 4 g fiber.

Spread ‘em!

Making your own nut butter is easier than you may think and the result won’t be loaded down with a lot of oil or artificial ingredients. Try this recipe with your favorite nut or experiment with the pairings below. Place 1/4 cups shelled, unsalted, roasted nuts in a food processor or blender with ‘/ teaspoon salt and pulse until finely ground. Then, with the processor running, slowly add 2 tablespoons vegetable, canola, or peanut oil in a steady stream until the desired consistency is reached. If you like chunks, add ½cup chopped nuts to the finished butter.