Sweet and Spiced Walnuts Year Round

These are fabulous for a mid afternoon snack when your body is crying out for protein. Better yet, have a small handful of these and an apple, with the peel on, for a great flavour combo, a fabulous hit of nutrient dense heart healthy foods, and a terrific afternoon snack that will help prevent your mood from dipping down to the dark side.


1 tbsp + 2 tsp (25 mL) ground cumin

1 tbsp + 2 tsp (25 mL) ground coriander

1 tbsp (15 mL) paprika

1 tsp (5 mL) cracked black pepper

1 tsp (5 mL) cinnamon

½ tsp (2 mL) cayenne

¼ cup (60 mL) pure maple syrup

4 cups (1 L) whole walnuts


  1. Adjust oven rack to the middle. Preheat oven to 350°F (180°C). Line a 9×13-inch (3.5 L) rimmed baking sheet with parchment paper. Set aside.
  2. In a large bowl whisk together the cumin, coriander, paprika, cracked pepper, cinnamon and cayenne till well combined. Add maple syrup and whisk together till thick and well combined.
  3. Add walnuts and using a rubber spatula mix till the nuts are really well coated.
  4. Pour out onto prepared pan. Spread them out into one layer.
  5. Place in oven and roast for 14-16 minutes or until the nuts are dry and crispy looking. Don’t let them burn, so check at 10 minutes to see if they are browning on the bottom. If they are carefully pick up the edges of the parchment paper and roll them around. Or if that sounds too complicated, try using a flipper to flip the nuts around. Return to oven.
  6. When done remove from oven and leave on baking sheet till completely cooled. Toss to break up any that are sticking together.
  7. They need a day to let the flavours really meld, but if you’re in a hurry just make sure that they are completely cooled. Store in an airtight container for up to 3 weeks.


Makes – 4 cups

One serving = ¼ cup (60 mL)

One serving contains:

204 Calories, 18.2 g Total Fat, 1.7 g Sat Fat, 0 g Trans Fat, 4 mg Sodium, 8.3 g Carbs, 2 g Fiber, 3.1 g Sugar, 4 g Protein


Diabetes Food Choice Values Per Serving

½ Carbohydrate, ½ Meat and Alternatives, 3 ½ Fats




Walnuts provide us more heart healthy omega-3 fatty acids than any other nut.



These aren’t too spicy. If you’re looking for a bigger spicy kick jump up the cayenne to

1 tsp (5 mL).



Depending on how well you mixed the spices and maple syrup together you might get the odd – These are soooo spicy and then What was she talking about? It’s all in the mixing. Better mixing equals better blend on the final product.



Posted in Healthy Starts Here!, Seasonal Recipes
One comment on “Sweet and Spiced Walnuts Year Round
  1. Janet says:

    Love, love, love this recipe! These nuts have become a staple in our house. I bag them up in snack size freezer bags so we know were getting exactly the right amount each time. A couple of weeks ago we had company and I put a bowl of these out for people to nibble on and 2 things happened: 1)they disappeared in no time and 2)everyone kept asking where I bought them!

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