Roasted, Seasoned Nuts and Seeds: A Perfect Go-To Snack

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What does Registered Dietician and diabetes Educator Rita Carey Rubin reach for when she needs a quick, healthy snack?

“Nuts and seeds are the perfect snack!” says Rita, host of YRMC’s Your Healthy Kitchen, “They’re filled with protein, fiber, healthy fat and a little carbohydrate and they tend to be filling.”

Rita explains to Sandy Moss, host of AZTV’s Sandy and Friends, that the healthy fats in seeds and nuts give you a sense of satiety so you don’t have to eat much to feel satisfied. They offer an energy boost between meals without the energy ‘crash’ that can happen with sugary or highly processed snacks. This is key to avoiding overeating between meals.

Some people prefer plain, raw, unsalted nuts and seeds. However, Rita has several suggestions on how to boost their flavor and add variety. It begins with simply toasting the nuts or seeds in a pan on the stovetop or on a baking sheet in the oven. From there, seasoning nuts and seeds is only limited by your imagination.

Rita’s go-to seasonings include soy sauce, tamari, or Umeboshi plum vinegar, one of her favorite seasonings.

“If you want to sweeten things up a bit, you can toss the nuts and seeds with a sweetener like honey or maple syrup and combine with some spice,” she suggests. You can also try tossing walnuts with maple syrup, smoked chili and a little salt for a tasty and unusual snack.

Click here for Rita’s Maple Glazed Walnuts with Rosemary and Lemon Zest recipe, available for downloading and printing.

Learn more about cooking simple, fresh and delicious meals and check out all of Rita’s videos and recipes at You can also follow Rita on Facebook at YRMC’s Your Healthy Kitchen. YRMC’s Your Healthy Kitchen is one of the many ways that Yavapai Regional Medical Center, your not-for-profit hospital, provides health education and support to the citizens of Western Yavapai County.