Candied Spiced Nuts – for Salads, As Add-Ins and Just Plain Munching
Monash allows up to 10 pecan halves (20 g) and 10 walnut halves (30 g) as Green Light servings – and you can eat them raw, toast them, chop them, leave them whole, or add a little sugar and spice, as we have done here with our Candied Spiced Nuts.
Are Nuts Really Low FODMAP?
They can be – some of them, anyway – as long as you pay attention to serving sizes. As mentioned above, Monash gives us an actual nut count for walnuts and pecans to understand our serving sizes.
Pine nuts, used in pesto, are low FODMAP, too.
Almonds can be in portions of 10 whole nuts or 12 g. Always refer to your Monash app for the most up-to-date and current FODMAP amounts in foods.
They are FAB with salads or chop and sprinkle over Low FODMAP Mashed Sweet Potatoes (in which case we used pecans).
And if you are looking for a little spice in your life, check out our Low FODMAP Sweet & Spicy Nuts.
Low FODMAP Candied Spiced Nuts
Low FODMAP Candied Spiced Nuts are great to eat out of hand as well as to accent dishes, such as our Low FODMAP Mashed Sweet Potatoes.
Low FODMAP Serving Size Info: Makes 2 cups (200 g) candied nuts; serving size about 10 nut halves; about 8 servings
- 2 cups (200 g) pecan or walnut halves
- 1/4 cup (60 ml) light corn syrup
- 1/4 cup (36 g) sugar
- 1/2 teaspoon cinnamon
- 1/2 teaspoon ground ginger
- 1/8 teaspoon salt
Position rack in middle of oven. Preheat oven to 325°F/165°F. Spray a rimmed baking sheet pan with nonstick spray.
Fold all of the ingredients together in a bowl using a silicone spatula to make sure the nuts are well coated. Scrape out onto prepared pan and spread into an even layer with space around the nuts.
Bake for about 20 to 25 minutes, stirring once during baking to toast evenly. Nuts are done when sugar has melted and nuts are glazed and golden brown. Place pan on rack to cool completely. Store nuts in an airtight container at room temperature for up to 1 month.
- Due to their high fat content, nuts can burn easily. Watch them carefully and they are ready when you can smell a lovely nutty, roast - but NOT burnt - aroma.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
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Read our article How Are Low FODMAP Recipes Created? for more in-depth information.
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