COCONUTTY CRUNCH

COCONUTTY CRUNCH
2 ounces walnuts
4 ounces pecans
2 ounces almonds (I like sliced)
2 ounces unsweetened coconut (about 1/2 cup)
2-4 tablespoons flax meal
1-2 ounces unsalted sunflower kernels (1 ounce is a scant 1/4 cup)
2 tablespoons butter, melted
1/3 cup granular Splenda or equivalent liquid Splenda
1/2 teaspoon vanilla
Pinch salt, optional
1 teaspoon cinnamon

Coarsely chop the nuts and put them in a medium bowl. Stir in the coconut, flax meal and sunflower kernels. In a small bowl, mix the butter, sweetener, vanilla and salt. Pour over the nuts and toss to mix well. Spread on a large jelly roll pan and bake at 300?about 10-15 minutes, stirring every few minutes, until lightly toasted. Watch closely so it doesn't burn. Mix in the cinnamon; cool. Store in an airtight container in the refrigerator.

Makes about 3 1/2 cups or 13 ounces
Can be frozen

With granular Splenda:
Per 1/4 cup: 182 Calories; 18g Fat; 4g Protein; 5g Carbohydrate; 3g Dietary Fiber; 2g Net Carbs
Per 2 tablespoons: 95 Calories; 9g Fat; 2g Protein; 3g Carbohydrate; 1.5g Dietary Fiber; 1.5g Net Carbs

With liquid Splenda:
Per 1/4 cup: 180 Calories; 18g Fat; 4g Protein; 4g Carbohydrate; 2.5g Dietary Fiber; 1.5g Net Carbs
Per 2 tablespoons: 93 Calories; 9g Fat; 2g Protein; 2g Carbohydrate; 1g Dietary Fiber; 1g Net Carb

I like a little of this mixed into my yogurt. It makes the yogurt a little more filling and satisfying.

MAPLE NUT VARIATION:
Use 1-2 teaspoons maple extract, in place of the vanilla, and increase sweetener slightly to taste. Omit cinnamon. Don't try using more extract or it will become bitter.

COCONUTTY CRUNCH - UPDATED
4 ounces chopped pecans
4 ounces sliced almonds
2 1/2 ounces unsweetened coconut (about 3/4 cup)
2 ounces unsalted sunflower kernels (about 1/2 cup)
Pinch salt
1 teaspoon cinnamon
3 tablespoons coconut oil, warmed in the microwave *
1/3 cup granular Splenda or equivalent liquid Splenda
1/2 teaspoon vanilla

Put the nuts, coconut and sunflower kernels in a medium-large bowl. Add a sprinkle of salt and the cinnamon and toss everything together. In a small bowl, mix the coconut oil, sweetener and vanilla. Pour over the nuts and toss to mix well. Spread on a large jelly roll pan and bake at 300?about 15-20 minutes, stirring every 5 minutes, until lightly toasted. Watch closely so it doesn't burn. Cool completely before putting in an airtight container. Store in the refrigerator.

* If you don't warm the coconut oil, it will form clumps when you add it to your nuts if they are still cold from the freezer. If you don't have coconut oil, you can use butter.

Makes about 14 1-ounce servings

With granular Splenda:
Per 1 ounce serving: 206 Calories; 20g Fat; 4g Protein; 5.5g carbohydrate; 3g Dietary Fiber; 2.5g Net Carbs

With liquid Splenda:
Per 1 ounce serving: 204 Calories; 20g Fat; 4g Protein; 5g Carbohydrate; 3g Dietary Fiber; 2g Net Carbs

UPDATE 7/9/12: I've added an updated version of the recipe. This is how I make this recipe most of the time now.

UPDATE 11/8/12: I've updated the updated version slightly because I no longer put in flax meal. I also added the counts for the updated version.

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