Nuts an easy por­tion con­trol

Dayton Daily News - - L!FE - By Jim Romanoff As­so­ci­ated Press

When you’re lin­ing up the shots at your hol­i­day party, don’t hes­i­tate to go a lit­tle nuts. Re­ally.

Nuts are loaded with heart-healthy nu­tri­ents. They also a good source of pro­tein and fiber, both of which are help­ful for con­trol­ling hunger if you are try­ing to take off a few pounds.

Al­monds, pe­cans, wal­nuts and hazel­nuts are thought to be par­tic­u­larly healthy. But even snack­ing on fa­vorites such as cashews and peanuts (which are tech­ni­cally beans) is a good choice. Just don’t go crazy, as you’re still look­ing at plenty of calo­ries and (in many cases) tons of salt.

Luck­ily, nuts are easy to por­tion con­trol, even at a party. In­stead of putting out a big bowl, of­fer shot glasses and small bowls filled with nuts.

This easy-to-make curried trop­i­cal nut mix is a lit­tle bit more in­dul­gent be­cause of its olive oil and but­ter-based sea­son­ing blend, but it’s a health­ier choice than a fried or puff pas­try hors d’oeu­vre.


Start to fin­ish: 15 min­utes

Makes about 7 cups (50 serv­ings)

1 ta­ble­spoon but­ter

1 ta­ble­spoon ex­tra-vir­gin olive oil

2 ta­ble­spoons curry pow­der

1 tea­spoon ground cumin

tea­spoon ground cayenne pep­per

2 cups al­monds

2 cups salted cashew halves

2 cups salted peanuts

1 cup sweet­ened flaked co­conut

cup dried mango, coarsely chopped In a 3-quart mi­crowave-safe bowl, com­bine the but­ter, oil, curry pow­der, cumin and cayenne. Cover loosely with a paper towel to avoid splat­ter, then mi­crowave on high for 30 sec­onds, or un­til the but­ter is nearly melted. Whisk the spices and but­ter to­gether. Add the al­monds, cashews, peanuts and co­conut to the bowl and toss to coat. Mi­crowave, un­cov­ered, on high for 2 min­utes. Stir well, then mi­crowave, stir­ring ev­ery 2 min­utes, un­til the nuts and co­conut are lightly browned and fra­grant, 4 to 6 min­utes longer, depend­ing on the wattage of the mi­crowave. Stir in the mango. Trans­fer the mix­ture to a bak­ing sheet to cool. Serve warm or at room tem­per­a­ture. Nutrition in­for­ma­tion per 3 ta­ble­spoon serv­ing (val­ues are rounded to the near­est whole num­ber): 117 calo­ries; 86 calo­ries from fat (74 per­cent of to­tal calo­ries); 10 g fat (2 g sat­u­rated; 0 g trans fats); 1 mg choles­terol; 6 g car­bo­hy­drate; 4 g pro­tein; 1 g fiber; 54 mg sodium. 2

5 to 9 p.m. at His­tor­i­cal So­ci­ety of Van­dali­aBut­ler, 336 E. Al­ka­line Springs Road, Van­dalia. Free, but do­na­tions ac­cepted. (937) 898-5300. www.his­tor­i­cal­so­ci­ety van­dalia-but­

Reaver’s Hol­i­day Light Dis­play:

As­so­ci­ated Press photo by Larry Crowe

This easy-to-make nut mix is a per­fect snack to put out at a hol­i­day cock­tail party.

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