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Don’t let the food package fool you
Everything labeled ‘healthy’ is not good
Published Tuesday, January 14, 2014
by Sterling Wise, New Pittsburgh Courier

A handful of nuts makes a great midday snack. They are full of energy-boosting protein and won't weigh you down. Try this recipe for Chili Spiced Nuts.

They say you can’t judge a book by its cover. Apparently the same applies to food and packaging. You can’t always trust the claims you find on the front.

It’s only what’s on the back label that counts.

Claims like: heart healthy, whole grains, or fiber-filled are often smoke screens and mirrors to prevent you from reading the actual ingredients, which are only found in the ingredient list on the back label.

What should you avoid? Scan the ingredient list for high fructose corn syrup, corn syrup, sugar, hydrogenated or partially-hydrogenated oils. If the food contains these items then put it back and choose something healthier. Or make your own snacks. A handful of nuts makes a great snack by providing a protein boost of energy and satisfying your hunger.

Chili Spiced Nuts


1 cup raw pecan halves

1 cup raw pepitas

1 cup shelled pistachios

1 cup raw almonds

3 Tablespoons coconut oil, melted

3 Tablespoons coconut sugar

1 teaspoon sea salt

1 teaspoon smoked paprika

1 teaspoon ground cumin

1 teaspoon chili powder

1/4 teaspoon ground ginger

1/2 teaspoon garlic powder


1. Preheat the oven to 325 degrees. Lightly grease a rimmed baking sheet with coconut oil.

2. In a large bowl combine all of the nuts with the coconut oil. Toss to coat.

3. In another bowl, combine the remaining ingredients. Mix well and then sprinkle over the nuts, mixing until fully combined.

4. Spread the nuts over the prepared baking sheet. Bake for 10 minutes, stir, and then bake for an additional 10 minutes until golden and toasty.

Nutritional Analysis: Makes 20 servings. One serving equals: 168 calories, 14 fat, 78mg sodium, 6g carbohydrate, 3g fiber, and 5g protein. 


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