Anti-Inflammatory Snack You Should Be Making

These spiced walnuts are a delicious anti-inflammatory snack! Walnuts are rich in omega-3 fatty acids, while spices like cinnamon and ginger can further support the anti-inflammatory benefits. These walnuts are not only a flavorful, crunchy snack on their own, but also a great topping for salads. They’re easy to prepare in batches and store, making them a convenient, healthy addition to any meal.

 

 

Tips from the Eating Well Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

Don’t be tempted to speed things up by increasing the oven temperature. A low oven temperature of 250°F is key to not burning the nuts and their sweet coating.

 

Let the nuts cool to room temperature before storing them. The coating will continue to harden as they cool, making them less likely to stick together during storage.

 

If you want to double the recipe, spread the walnuts out between two baking sheets, and bake them in the top and lower thirds of the oven, swapping positions halfway through. 

Nutrition Notes

Walnuts are loaded with omega-3 fatty acids, our No. 1 nutrient tp help reduce inflammation. In fact, walnuts boast more omega-3 fats than any other nut! No wonder walnuts have been linked to better heart and brain health. 

Although the quantities are small, spices like ginger and cinnamon  deliver impressive health benefits. For instance, adding cinnamon to your diet may support healthy blood sugar and blood pressure, while ginger works to relieve migraines and soothe nausea.

Ingredients

• 1 large egg white

• 1 tbsp water

• 4 cups walnut halves

• 2 tbsp pure maple syrup

• 2 tsp ground cinnamon

• 1 tsp ground ginger

• ¾ tsp salt

• ½ tsp ground allspice

• ½ tsp ground chipotle chili

 

Directions 

Preheat oven to 250°F. Line a large rimmed baking sheet with parchment paper. 

Whisk 1 egg white and 1 tablespoon water together in a large bowl until frothy, about 30 seconds. Stir in 4 cups walnuts until evenly coated; let stand, undisturbed, for 5 minutes. Stir in 2 tablespoons maple syrup until evenly combined.  

Bake, stirring every 10 to 15 minutes, until the walnuts are toasted and the coating is just dry to the touch, 35 to 40 minutes. (The coating will continue to dry and set out of the oven.) Let cool completely on the baking sheet on a wire rack, about 30 minutes. 

 

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