The holidays are here! November and December can be a stressful time of year. Not only do our pocket books get smaller, but we also worry about the treats that are offered as gifts that can potentially pack on the pounds. Instead of making the usual sweet, chocolaty and buttery treats to pass along to your friends, think about making a gift that will boost mind, body and spirit, such as toasted nuts or trail mix. This year, don't be a nut during the holidays. Instead, give nuts as a gift.

The benefits of nuts far outweigh the calories of traditional holiday treats. Nuts such as almonds, cashews and walnuts are packed full of protein, fiber, vitamin E and fat (the good kind). It is important to remember that not all fats are created equal. Nuts contain a healthy portion of omega-3 fatty acids. Those are the heart-healthy fats.

What is a treat without a little sweet? When making your trail mix, skip the milk and go for the dark chocolate. Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants. Nuts, dried fruit and dark chocolate are loaded with antioxidants such as Vitamins A, C, and E, which help to protect your body from cell damage that may lead to cancer and heart disease.

Your sweet and savory trail mix would not be complete without a tart dry fruit such as cherries or blueberries. Dried fruit is loaded with fiber and vitamins A and C. Add the two grams of fiber from the chocolate, three grams of fiber from the nuts and the three grams of fiber from the dried fruit, and you have yourself a healthy source of fiber. Fiber keeps you feeling full longer, and keeps our digestive tracts healthy.

It is important to remember that nuts contain a high amount of calories; moderation and balance are key to getting through the holidays without packing on the excess calories. This year, give the gift of nuts!

The Holiday Mix

Ingredients

1/2 cup whole raw almonds

1/2 cup cashew halves

1/2 cup walnut halves

1/2 cup dried cherries or other dried fruit

1/4 cup dark chocolate

2 tablespoons coconut oil

1/4 teaspoon salt

1/2 teaspoon cinnamon powder

1/4 teaspoon chili powder

2 pinches cayenne pepper

Directions:

Preheat oven to 350 degrees.

In a large bowl, combine nuts, spices, coconut oil and toss well to coat.

Spread the nuts in a single layer on a baking sheet and bake, shaking them every few minutes, until toasted and fragrant, about 15 minutes. Let the nuts cool, add dried fruit, dark chocolate and store in an airtight container or holiday tin.

Dr. SeAnne Safaii, Ph.D., RD, LD, is an associate professor at the University of Idaho.