NUTS–PLAIN OR SPICY

Despite popular belief, nuts can healthfully be a staple food in your daily sports diet, not a special treat. Their health protective fat not only helps lower the risk of heart disease but also contributes to enhanced endurance (when compared to a fat-restricted diet). Even dieters can eat small servings of nuts; they can nicely curb one's appetite.

Almond butter or cashew butter from the whole foods store are enjoyable ways to boost nut intake–and make nice food gifts–as does a jar of mixed nuts for snacking. If you prefer some fancier nuts, try this recipe for Spiced Nuts. For individual gifts, put 1/4 cup of spiced nuts in the center of a small square of plastic wrap, bring the ends of the plastic wrap together, tie with a ribbon. Voila! A tasty, portion controlled, heart healthy sports snack.

1 egg white, slightly beaten                               

1 teaspoon curry powder

1 teaspoon cumin                                             

1/2 teaspoon salt

1 teaspoon sugar                                               

2 cups walnut halves

1. Preheat oven to 350 degrees. 

2. In a medium bowl, mix egg whites with spices. Stir in the walnuts and coat thoroughly.  3. Spread on a nonstick baking sheet. Bake  for 15 to 18 minutes or until dry and crisp. Cool completely before serving. Store in an airtight container.

Yield: 8 (1/4 cup) servings

220 calories

4 gram Carbohydrate

6 grams Protein

20 grams Fat

Note: If you are not a curry fan, try the Mexican blend with 1/2 teaspoon each garlic powder and cumin, 1/8 teaspoon cayenne pepper, as well as the sugar and salt.