roasting nuts.

My favorite snacks all involve nuts and nut butters.  Nuts are nutritionally amazing and really filling since they take a while to digest.  Each nut has a different nutritional profile but some of the best nutrients they can pack are fiber, vitamin A & E,  protein, trace minerals, omega 3 fatty acids, polyunsaturated and monounsaturated fats (the good fats).

Most nuts sold in stores are either dry roasted or oil roasted.  Roasting nuts brings out their flavor and can even make them easier to digest.  Unfortunately, research is showing that roasting nuts (at a temperature higher then 170 degrees F) results in an increase of oxidization or damage to the delicate polyunsaturated fats.  The oxidized fats (free radicals) can cause many harmful health conditions such as cardiovascular disease and cancer.    

Since many people prefer roasted and salted nuts, I recommend doing it yourself at a low temperature.

This is what I do:

1. Bulk purchase the RAW nuts of your choice (I like pecans, walnuts, and almonds)

2. Preheat oven to 165 degrees F

3. Measure out 3-4 cups of raw nuts

4. If you want to season or salt the nuts: lightly beat 1 egg white with 1 tbsp of water; pour egg white mixture over nuts; stir until coated; add salt or seasonings  (I sometimes do cinnamon, black pepper, cayenne pepper, or Himalayan pink salt)

5. Evenly spread nuts onto a baking sheet lined with foil

6. Bake for 20-40 minutes (depending on how roasted you like them), stirring 1-2 times during baking

6. Remove from oven and let cool 

7. Store in an airtight container in the fridge

I did this batch with almonds and pink salt

I baked them for 40 minutes 

Keep them in the fridge for a quick and healthy snack

You can also make your low-roasted nuts into nut butter by food processing them until creamy.

If you don't want to go through any trouble and prefer just to buy them pre-roasted, try Blue Mountain Organics Better Than Roasted.  These nuts and nut butters are expensive but have been soaked, sprouted, and dehydrated at a very low temperature.  You can buy online: http://www.bluemountainorganics.com/betterthanroasted/