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Nutty About Omega-3

Karen Alexander, Licensed Registered Dietitian Nutritionist

November 8, 2021

Omega-3- How It Can Benefit Your Everyday Health

A recent study published in the British Medical Journal  found that people with higher consumption of alpha-linolenic acid, an omega-3 fatty acid commonly found in seeds, nuts and plant oils may have a 10% reduced risk of all-cause mortality, an 8% reduced risk of death from cardiovascular disease, and an 11% reduced risk of death from coronary heart disease, compared with people with lower consumption.

See below for an awesome way to incorporate autumn and Omega-3 into your diet!

Autumn Spiced Nuts


1 teaspoon garam masala

1/2 teaspoon cardamom

1/2 teaspoon cinnamon

1/4 teaspoon freshly grated nutmeg

1/4 teaspoon allspice

1/4 teaspoon salt

1 1/2 teaspoons fresh rosemary, finely chopped

2 egg whites

2 tablespoons honey

2 cups almonds, raw unsalted

2 cups pecans, raw unsalted

2 cups cashews, raw unsalted

1 cup pumpkin seeds, unsalted with or without shells


  1. Preheat oven to 350 degrees F with oven rack in the center of oven.
  2. Line 1 large and 1 medium baking sheets with parchment paper and spray with non-stick cooking spray.
  3. Add the garam masala, cardamom, cinnamon, nutmeg, allspice, rosemary and salt to a small bowl, mix and set aside.
  4. Add the egg whites and honey to a mixing bowl and whisk until frothy. Stir in the nuts and pumpkin seeds. Add the spices in small batches, mixing well between additions.
  5. Spread the nut mixture onto the baking sheet in an even layer. Roast for 10 minutes, stir and continue to roast for another 10 minutes.



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