A fresh take on Nuts & Bolts

Looking for a healthy holiday snack that you can have on hand or take as a hostess gift? The Pure Prairie Eating Plan includes a variation on the old favourite, nuts and bolts (pg 56).  A serving of this recipe is a good source of protein and fibre, but this is an energy dense (184 kcal per 1/2 cup) so adjust the serving size according to your energy needs and share it with friends and family!

Nuts, Seeds and Crunch Mix

Serves 16 – Serving Size: 1/2 cup (125 mL)


4 cups (1L) whole-wheat sheddies-style cereal

3/4 cup (175 mL) chopped walnuts

3/4 cup (175 mL) pretzels, broken into smaller pieces

3/4 cup (175 mL) hulled pumpkin seends

2 Tbsp (30 mL) canola oil

2 Tbsp (30 mL) prepared mustard

2 Tbsp (30 mL) Worcestershire sauce

2 tsp (10 mL) curry powder

1 tsp (5 mL) ground cumin

1/8 tsp (0.5 mL) cayenne (optional)

1 tsp (5 mL) salt

2 Tbsp (30 mL) lemon zest



1.  Preheat the oven to 300oF (150o C).

2.  Combine the cereal, walnuts, pretzels and pumpkin seeds in a large bowl.

3.  Whisk together the remaining ingredients, except for the lemon rind, in a small bowl.  Pour over the cereal mixture and toss until well blended.  Place in a thin layer on two large baking sheets and bake for 7 minutes, stir and bake an additional 6 minutes or until just beginning to lightly brown.  (Note: The mixture will continue to darken in color and cook slightly after being removed from the oven).

4.  Remove from the oven, stir in the zest.  Let stand for at least 30 minutes to absorb flavours.

About this recipe:  This fun and easy munchie mix ensures you get all those important vitamins and minerals for the day and it satisfies your hunger!

Nutritional value per serving: 184 kcal, 10 g fat, 1 g saturated fat, 21 g carbohydrate, 3 g fibre, 6 g protein.

Chef’s tip:  For a crisper, more flavourful snack, let stand 2 hours before serving.  Store leftovers in an airtight container for up to 2 weeks.