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–+ servings

DASH Diet Spiced Maple Nuts Recipe

These Spiced Maple Nuts are a perfect blend of natural sweetness from maple syrup, warmth from ginger, and a hint of citrusy tang from sumac.
This DASH diet-friendly snack is rich in healthy fats and nutrients, making it a great choice for heart health while delivering a flavorful crunch.
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Prep Time 5 minutes
Cook Time 10 minutes
Course Snack
Cuisine American
Servings 2 cups
Calories 175 kcal

Equipment

  • Baking sheet
  • Parchment paper or foil
  • Large mixing bowl

Ingredients
  

  • 2 cups raw walnuts or pecans or a mix of nuts
  • 1 teaspoon extra-virgin olive oil
  • 1 teaspoon ground sumac
  • ½ teaspoon pure maple syrup
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground ginger
  • 2 to 4 fresh rosemary sprigs

Instructions
 

  • Preheat & Prepare – Set the oven to 350°F (175°C). Line a baking sheet with parchment paper or foil for easy cleanup.
  • Mix the Ingredients – In a large bowl, combine the nuts, olive oil, sumac, maple syrup, salt, and ground ginger. Stir well to evenly coat the nuts. Spread them out in a single layer on the prepared baking sheet, ensuring they are not overcrowded. Place the rosemary sprigs on top.
  • Roast the Nuts – Transfer the baking sheet to the oven and roast for 8 to 10 minutes, stirring once halfway through. The nuts should turn golden brown and release a fragrant aroma.
  • Cool & Serve – Remove the baking sheet from the oven and discard the rosemary stems. Transfer the nuts to a serving bowl and toss gently to ensure even flavor distribution. Enjoy warm or allow them to cool before storing.

Notes

Nut Selection: Walnuts and pecans work best for soaking up the spices, but almonds or cashews can also be used.
Storage: Keep the nuts in an airtight container at room temperature for up to one week.
Customization: For added spice, sprinkle a pinch of cayenne pepper before roasting.
DASH Diet Friendly Tip: To further reduce sodium, use a smaller amount of kosher salt or substitute with a salt-free spice blend.

Nutrition

Calories: 175kcalCarbohydrates: 4gProtein: 3gFat: 18gSaturated Fat: 2gSodium: 35mgPotassium: 110mgFiber: 2gSugar: 1gCalcium: 23mg
Keyword dash diet, DASH diet snack, easy roasted nuts, heart-healthy nuts, low-sodium snacks, maple-glazed nuts, spiced nuts recipe
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