Ever worry that your snack cravings might throw off your DASH Diet plan? Good news: you can enjoy a flavorful pick-me-up without sacrificing your health goals. This sweet and spicy snack mix blends whole grains, nuts, and a hint of heat in a way that stays true to the DASH-friendly approach. It’s quick to make, low in sodium, and perfectly fits that in-between meals spot.
The best part? You can customize the intensity. Whether you prefer just a mild kick or a full-on fiery crunch, you’re in control. Get ready to whip up a batch and see how easy it is to snack smarter.
Ingredients
- 3 cups whole-grain cereal (unsweetened)
- 1 cup unsalted mixed nuts (almonds, cashews, or peanuts)
- 1 cup whole-grain pretzels (optional, and choose a low-sodium brand if possible)
- 1 tablespoon olive oil
- 2 tablespoons honey (or pure maple syrup)
- 1 teaspoon chili powder (adjust to taste)
- ½ teaspoon paprika
- ¼ teaspoon salt (or less, to keep sodium low)
- ¼ teaspoon cayenne pepper (optional, for extra heat)
Directions
- Preheat the oven to 300°F (150°C). Line a baking sheet with parchment paper for easy cleanup.
- In a large bowl, combine the cereal, nuts, and pretzels (if using). Set aside.
- In a small bowl, whisk together the olive oil, honey, chili powder, paprika, and any salt or cayenne pepper you want to include.
- Drizzle this mixture over the cereal and nuts, stirring gently so each piece is evenly coated.
- Spread the mixture across your prepared baking sheet in a single layer.
- Bake for about 15 minutes, stirring halfway through to prevent burning.
- Remove from the oven and let it cool for at least 10 minutes. Once cooled, store in an airtight container.
Nutrition facts
Below is an approximate breakdown per half-cup serving:
- Calories: ~150
- Total Fat: ~8 g
- Carbohydrates: ~16 g
- Protein: ~4 g
- Sodium: ~80 mg
Remember, these numbers can change based on your exact ingredient choices (especially if you add or substitute anything).
Final thoughts
This snack is proof that you don’t have to trade flavor for health. Adjust the spices to your liking, and play around with different nuts or cereals for variety. Keep a batch on hand when you need a satisfying munch that’s still kind to your heart.
A quick tip: if you want an even sweeter kick, stir in a few dried fruit pieces once it has cooled. Just keep an eye on your added sugars and remember that moderation is key.
Frequently asked questions (FAQs)
- Can I leave out the sweetener?
Absolutely. If you prefer a purely savory version, skip the honey or maple syrup and add a pinch more olive oil to keep everything coated. - How can I make this snack hotter?
Try increasing the cayenne pepper or add a dash of hot sauce to the oil mix before baking. Go slowly at first to avoid overwhelming the flavor. - What’s the best way to store it?
Keep your mix in an airtight container at room temperature for up to a week. This helps maintain that crunchy texture. - Is this snack okay if I’m trying to cut sodium further?
Yes. Feel free to omit the salt entirely or choose only unsalted nuts and cereals. The spices and honey will still give you lots of flavor. - Can I switch up the ingredients?
Definitely. Replace the nuts with seeds if you have allergies, or choose different whole-grain cereals. You can even add unsalted popcorn for extra crunch.
Ingredients
3 cups whole-grain cereal (unsweetened)
1 cup unsalted mixed nuts (almonds, cashews, or peanuts)
1 cup whole-grain pretzels (optional, and choose a low-sodium brand if possible)
1 tablespoon olive oil
2 tablespoons honey (or pure maple syrup)
1 teaspoon chili powder (adjust to taste)
1/2 teaspoon paprika
1/4 teaspoon salt (or less, to keep sodium low)
1/4 teaspoon cayenne pepper (optional, for extra heat)
Directions
- Preheat the oven to 300°F (150°C). Line a baking sheet with parchment paper for easy cleanup.
- In a large bowl, combine the cereal, nuts, and pretzels (if using). Set aside.
- In a small bowl, whisk together the olive oil, honey, chili powder, paprika, and any salt or cayenne pepper you want to include.
- Drizzle this mixture over the cereal and nuts, stirring gently so each piece is evenly coated.
- Spread the mixture across your prepared baking sheet in a single layer.
- Bake for about 15 minutes, stirring halfway through to prevent burning.
- Remove from the oven and let it cool for at least 10 minutes. Once cooled, store in an airtight container.
