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Essential Oils Diet Book Fast Track Approved RecipeEssential Oils Diet Book Essential Lifestyle Approved Recipe

When you’re trying to eat healthy it often seems easier to plan healthy meals. It’s the snacks that get us in trouble as we reach for sugar laden, highly-processed junk foods far too often. This Fill-in-the-Gap Healthy Nut Snack recipe will be a delicious alternative to heavily processed snacks whenever you need an extra treat.

Who else remembers a big bowl of mixed nuts being a staple around the holidays? I mean, nutcrackers haven’t become a symbol that is associated with the Christmas season for nothing. Everyone’s grandma always had a bowl sitting on the table, ready to be cracked and enjoyed. I don’t think anyone realized back then what a wonderful, healthy snack they were choosing, but we were doing so much good for our bodies!

Are Nuts Healthy for You?

It might seem counter-intuitive for those of us who grew up hearing that all fat is bad fat. We know better now. Omega 3 fatty acids are linked to brain health, mood stability, and even skin health. There’s so many benefits to these healthy types of fats and we now know that seeds and nuts are great sources of Omega 3.

Nuts are high in many nutrients, low in carbs, and nutrient dense. In fact one study showed that walnuts are as high in beneficial antioxidants as fish. (1) They are very high in fiber as well, especially when sprouted (see below). So don’t be afraid to indulge in this healthy nut snack – you’ll love it!

Health Benefits of Sprouted Nuts and Seeds

As you can see, we talk about sprouted nuts and seeds in this recipe. One of the things our book, The Essential Oils Diet, focuses on is bioactive foods. Nuts and seeds are the part of the plant that creates new plants – soaking and sprouting them helps increase the bioavailability of the nutrients. That means your body actually absorbs more of the vitamins and minerals in the nuts and seeds when you eat them.

In fact, this lack of sprouting before eating is one reason why people may react to gluten in wheat and other grains. Some who are gluten-sensitive will find that they are able to tolerate sprouted grains and flour made with organic, sprouted seeds.

If you can’t find sprouted seeds and nuts for this snack recipe than buy raw, organic nuts and seeds.

Fill-in-the-Gap Healthy Nut Snack Recipe

Sweet and Spicy Nuts Recipe: The Best Healthy Snack!
Prep time
Total time
Serves: 6 cups
  1. Place all the nuts in a large bowl. Add the sea salt and spices.
  2. Cover the top of the nuts with a light drizzle of honey and toss to mix it throughout. Continue stirring until the honey is well incorporated and barely binds the nuts.
  3. Divide the mixture into twelve ½-cup portions and store them separately in 4-ounce canning jars or other small containers.

Variations of the Healthy Nut Snack Recipe

Maybe you aren’t a huge fan of spicy cayenne pepper like I am. That’s OK – you can make other variations of this snack and enjoy a delicious snack suited to your personal preferences. The possibilities are endless, just by switching up the herbs and spices you want to use, but here are some suggestions to get you started.

Pumpkin Pie Spice – I’ll admit, we love pumpkin pie spice in the Z house. Use pumpkin pie spices instead of cayenne for a fun fall flavor!

Garlic and Basil – Use garlic powder, basil, and vegan Parmesan cheese for a delicious, Italian-inspired nut snack mix.

Curried Nuts – Add lemon juice to the honey for some added zest and use curry powder instead of cayenne. Yum!

Vanilla Orange – Add some crushed vanilla bean to the honey and use orange zest for a citrus explosion. This would be an awesome treat for a party or gathering.

Cinnamon Spice – Use cinnamon and all spice instead of cayenne for a delicious twist on the variation.

Fruit Bits – Add dehydrated fruit pieces such as raisins, unsweetened cranberries, banana chips or other dried fruit to make your healthy nut snack a trail-mix style treat. If you grow your own garden you can dehydrate your own fruit to add to your favorite variation of this snack!

Healthy Snack Pro-Tips

The possibilities for this healthy snack are endless. If you’re a member of the Natural Living Family Facebook Group we would love to hear your favorite variation and see what you’ve made! Mix this nut snack recipe up ahead of time so you have it ready to grab whenever you need. This can be an excellent after-school snack for ravenous kids in the afternoon. Or pack it up and take it in the car on a road trip or summer vacation. And the nutrient dense ingredients will help you beat any cravings you may be facing.

Ready to Make a Change? This cravings-busting healthy nut snack is just one of many Fast Track approved recipes that will help you reach a healthy weight in a short amount of time. Find out more about The Essential Oils Diet and all the bonuses you get with the book!

When you are trying to eat healthier, sometimes people think that means you need to eat less. Nothing could be further from the truth. You want to enjoy all the delicious foods that God has for us – just choose wisely. Some other great snack options include things like:

As you’ll see – these snacks are all plant-based and will help you curb cravings naturally. They will provide a healthy alternative to the all-too-easy-to-grab junk food.

Even better, this recipe can be packaged in pretty container or glass jars tied with ribbons for a lovely homemade gift. The very small glass jelly canning jars are a perfect portion size, and make a nice container for gift giving. This simple gift makes a perfect choice for giving to neighbors, coaches, and anyone else on your list! And since this nut snack is simple and inexpensive to make, you can make up a large batch and keep some extras on hand for last-minute giving opportunities.

Are you looking to make better choices in the kitchen, pantry, and all throughout your home? We would love to help you on your way, as you begin to create a toxic-free home. Dr. Z and Mama Z’s Toxic Free Healthy Home Makeover takes you on a room-by-room tour of our home, showing you the steps we have taken to remove chemicals, preservatives, and other toxic compounds from our everyday lives. You’ll come away with actionable ideas that you can begin to incorporate in your own home, starting right away! We hope you’ll join and start to create a more healthful, abundant life for your family.



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