Tag Archives: Snacks

Cinnamon-Chili and Maple-Glazed Walnuts

As you know, lately I’ve been on a walnut kick ever since my visit to the walnut harvest. Well, a couple of weeks ago the nice people at the California Walnut Commission sent me a 5-pound bag of walnut halves from this year’s harvest! So I knew I needed to get cooking in the kitchen with these nutrition-filled babies!

california walnuts

5-pound bag of California walnuts

First thing I thought to make was spiced walnuts. I wanted to combine some of the sweetness of caramelized walnuts without all the stickiness, so I decided to do a combo of salty and sweet, and what I ended up with was a batch of Cinnamon-Chili and Maple-Glazed Walnuts, perfect to snack on and to serve at a holiday cocktail party!

Cinnamon-Chili and Maple-Glazed Walnuts
10 servingsmaple glazed walnuts


  • 11/2 cups walnut halves
  • 1/4 cup maple syrup
  • 1/8 teaspoon salt
  • 2 teaspoons cinnamon
  • 2 teaspoons chili powder


  1. Pre-heat a dry skillet over medium-high heat.
  2. Add the walnuts, maple syrup, and all the seasonings to the pan. Cook, stirring frequently, until the nuts are coated and caramelized, about 3 minutes.
  3. Remove from the pan and let cool. Once the walnuts have settled, use a fork to break apart pieces that have stuck together.
  4. Store in an airtight container in the refrigerator.

Nutrition Facts (per serving): 122 calories, 2 g protein, 8 g carbohydrate, 1.5 g fiber, 10 g total fat (1 g saturated fat, 7 g polyunsaturated fat, 1 g monounsaturated fat), 0 g cholesterol, 30 mg sodium

What’s your favorite way to cook with walnuts?

Travel Lightly

Tomorrow afternoon I’m heading to Chicago for the weekend. Whenever I travel someplace that is more than an hour away, whether by car, train, or plane, I always make sure to take snacks with me. And I recommend you do the same. You never know when you’ll get hungry or what kind of food options you’ll have in the airport or at a rest stop. Here are my recommendations for how to eat well on the road:

  • Bring snacks:
    • Fruit and nuts. Apples are my go-to fruit choice when I travel because they’re not messy and they have a lot of fiber, which keeps me full. Be sure to portion out nuts into resealable bags, otherwise you may take in too many calories.
    • Trailmix. This combo of dried fruit and nuts will keep you full, but again be sure to portion it out.
    • Granola bars. My favorite are Kashi TLC Chewy Granola Bars. With 140 calories, 5 grams of healthy unsaturated fat, 4 grams of fiber, and 6 grams of sugar, these bars will keep you satiated until you get to your next meal.
    • Part-skim string cheese. Combined with a piece of fruit or baby carrots, this is a great on-the-go snack. Unless it’s a hot day and you have a long trip ahead, the cheese should last you a couple of hours.
  • Choose wisely in the food court. Most airports and rest-stops have a coffee place like Starbucks where you can get a latte with skim milk, which will provide you with calcium and protein. If there’s a sandwich vendor, opt for whole wheat bread with turkey or look for a small fruit and yogurt parfait made with low-fat yogurt.
  • Hydrate. Traveling, especially by plane, can lead to dehydration, so be sure to drink plenty of water. Limit sodas (even diet), which can further dehydrate you.

What do you eat when you’re on the road or in the air?