I often find myself running out of energy at about 3 or 4pm – and wanting to reach for stuff that isn’t so healthy (hello, chocolate! ) or won’t give me the boost I’m looking for. So, I’ve been trying to come up with some healthier and portable options (that don’t come in a ‘bar’ form, which I feel isn’t always best). Nuts are a great nutritional option, because they contain healthy fats, fiber, a little protein and a variety of nutrients including calcium, copper, selenium, magnesium, vitamins such as E, B complex and folate. They can also be quite high in calories, so a little can go a long way. I usually shoot for 1/4 cup or so as a good, nutrient-rich snack. Here’s one of my new faves – and it’s super fast and easy to do.

Sweet, spicy toasted walnuts:

Spray or sprinkle  2 cups of walnuts with 1 1/2 – 2 tablespoons of olive oil, then toss with 1 teaspoon of cinnamon and 1 teaspoon of cayenne pepper. Toast until fragrant and lightly browned in an oven set at 375 degrees F (15 minutes – more or less, depending on your taste). If you want to sweeten the deal just slightly, add a teaspoon of maple syrup before toasting. Cool and enjoy!