Toasted Nuts and Seeds

Th e mix of nuts and seeds below adds texture and fl avour to salads. Oil-rich nuts and seeds are one of the best sources of vitamin E, an antioxidant that strengthens the immune system and essential fatty acids. Th ey are also an abundant source of protein and fat, which are best consumed in small portions. Light toasting cuts down on the oiliness, making nuts and seeds easier to digest. Overheating them, on the other hand, causes the fats and oils to be harmful to us. Th e healthful properties of nuts and seeds are greatly increased when they are chewed well.

1/4 cup cashews

1/4 cup walnuts

1/4 cup sunfl ower seeds

2 tbsp. Flax seeds

1/8 cup tamari (optional)

1/8 cup maple syrup (optional)

• Combine the nuts and seeds. Lay them on a fl at pan and toast them in a 350-degree oven for about 45 minutes or until they are light brown.
• While toasting, toss the mixture a couple of times to prevent scorching. Store in a cool dry place.
• To make trail mix, add 1/4 cup each of almonds, raisins and grated coconut.