Cinnamon Roasted Walnuts

Chef notes

Walnuts are one of my favorite foods to recommend for brain health, and this simple recipe transforms the humble walnut into a snack you’ll look forward to eating. With just four ingredients and 10 minutes in the oven, the walnuts come out warm, fragrant and lightly sweet with just enough maple syrup to complement the cinnamon.

Walnuts are one of the best plant-based sources of alpha-linolenic acid, or ALA, an essential type of healthy omega-3 (unsaturated) fat. Omega-3 fats play an important role in brain health, and research has also linked regular walnut consumption with better cognitive health. Walnuts also provide antioxidants and polyphenols, plant compounds that may help protect cells from oxidative stress and inflammation.

While eating walnuts isn’t a magic bullet for better memory, incorporating nutrient-rich foods like walnuts into an overall balanced eating pattern may support brain and heart health.

This recipe also proves how a few basic ingredients can make a nutritious food more exciting. The small amount of maple syrup creates a subtle sweetness without turning the walnuts into candied nuts, while ground cinnamon adds a touch of warmth to the snack. A small amount of salt helps bring everything together.

I like to make a batch at the beginning of the week and keep them on hand for an easy snack that keeps me full for hours. They’re also great sprinkled over oatmeal or yogurt, tossed into a salad or added to a snack plate with fruit. You can even chop them and use them as a crunchy topping for roasted vegetables.

TECHNIQUE TIP: Spread the walnuts in a single layer on the baking sheet so they roast evenly. Keep an eye on them toward the end of cooking since nuts can go from toasted to burned quickly. Let the walnuts cool completely after roasting, and they’ll become crunchier as they cool. Store leftovers in an airtight container at room temperature for up to one week.

SWAP OPTION: Use honey instead of maple syrup.