This high-protein vegan recipe is a favorite snack or dessert, especially during holidays. Experiment with a variety of nuts, seeds, and spices. For a decadent treat, drizzle with melted dark chocolate and allow to set before serving. The sky is the limit with variations, so let your creativity soar!
Ingredients:
1/2 C maple syrup
2 C sunflower seeds
1 C cashews
1 C almonds
1/2 C sesame seeds
2 tsp cinnamon
1/4 tsp sea salt
Zest of 1 orange or lemon
+ Parchment paper
Instructions:
1. Preheat oven to 350°F.
2. Line a 9 x 13-inch shallow baking dish with parchment paper.
3. Place cashews and almonds in a sturdy plastic bag and crush them into small pieces with a rolling pin.
4. Place all ingredients in a large bowl. Mix until thoroughly coated with maple syrup.
5. Spread mixture in the baking dish, pressing to about 1/4″ thick.
6. Bake for about 30 minutes. Brittle is done when the nuts and seeds are toasted and hardened in the middle.
7. Cool completely before breaking into small pieces. Store in an airtight container.
Ingredient benefits:
Cashews – These sweet and warming nuts are lower in fat and higher in protein than most other nuts. They belong to the same family (Anacardiaceae) as mangoes and pistachios. If an individual is allergic to mangoes or pistachios, it is best to avoid cashews. Cashews are a good source of monounsaturated fat and the minerals copper, magnesium, potassium, iron, and zinc – nutrients that support brain health, bone health, energy production, and the immune system.
Cinnamon – A spice with a long medicinal history in both Eastern and Western cultures. Warm, pungent, and sweet, this spice is known to aid arthritis, asthma, insomnia, psoriasis, and digestive upset. Considered an antifungal agent, it also helps calm nerves. The two most popular types of cinnamon are Ceylon and Chinese, also known as cassia.
Sesame seeds – Members of the Pedaliaceae family, sesame seeds are sweet and neutral in temperature. They are a good source of vitamin E, calcium, iron, and sesamin – a powerful antioxidant that can inhibit cholesterol production. These tiny seeds aid digestion, stimulate blood circulation, and benefit the nervous system. Their high oil content (about 50%) helps lubricate the intestines and nourish the chest and abdominal organs.
Recipe adapted from the Bauman College Holistic Culinary Program
Mars, B. (2004). Rawsome! Laguna Beach, CA: Basic Health Publications Inc.
Murry, M. (2005). The Encyclopedia of Healing Foods. New York, NY: Atria Books
