Maple Spiced Nuts

Fiending for a quick and yummy dessert? I love this recipe, and it’s a staple at our house in the colder months. I first posted a version in 2014, and I’ve got the tweaks and specifics on making it FODMAP friendly below.

It’s delicious, versatile and I can have a dessert or gift made and on its way in 10 minutes. Sweet, huh?

I can’t count how many times I’ve made this recipe over the last few years. Everyone has the taste or texture that they adore. I think I’m in love with sweet and sticky (although my nutritionist brain says, hey, the sugar content isn’t crazy for a dessert!)

Although I prefer making these with walnuts, pecans, almonds, any mixed nuts work too. And on the off chance that you don’t really like sticky, reduce the maple syrup to 1/4 cup and you’re good to go–the coating is thin and crisp, and there’s still enough sweetness to make it work.

I generally use pumpkin pie spice to give these a little kick, and you can ramp up the cayenne as needed for your taste.

Oh, and of course this is naturally gluten-dairy-egg-corn-soy-grain-refined sweeteners-free, Paleo friendly and vegan. Low FODMAP notes are below*

Serving size: 1/4 cup, makes 10 servingslightly glazed

  • 2.5 cups nuts–either all pecans/walnuts, or use a mix of 1.5 cups pecans or walnuts, 1/2 cup hazelnuts, 1/2 cup almonds
  • 1/3 cup maple syrup
  • 1/4 tsp ground vanilla bean or 1 tsp vanilla extract
  • 1.5 tsp pumpkin pie spice
  • 1/8-1/4 tsp cayenne powder
  • 1 tsp coarse sea salt

Put the nuts in a skillet over medium high heat. Meanwhile, line a cookie sheet with parchment or wax paper and grab the other ingredients. You’ll start to hear the walnuts sizzle, and add in the maple and spices (not the salt). Allow them to cook and bubble, stirring occasionally until the syrup is almost dry, 3-4 minutes. Sprinkle with coarse salt, and scoop the walnuts onto the parchment. Quickly spoon the excess maple goodness onto clumps of nuts.

Allow to cool, enjoy or bag as a gift. Keep in a covered container if they last that long.

*to ensure this is low FODMAP, use nuts and seeds that are low FODMAP. Pecans, walnuts are best because the maple sticks best to them. You can add in macadamia nuts, and pumpkin seeds too. Use smaller proportions of almonds or hazelnuts in your mix since these are higher FODMAP.

Monash lists ~36grams as an acceptable serving of mixed nuts, which is ~18 nuts or about 1/4 cup serving.

About Cheryl Harris

Life played a funny trick on me. I've studied nutrition for years, and much to my surprise, found out that I could manage many of my health issues via diet. I've been GF for years, and I've got a bunch of allergies and sensitivities. But it definitely doesn't keep me from cooking, baking and enjoying my food. Thanks for stopping by.
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