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A healthy eating routine is important at every stage of life and can have positive effects that add up over time. It’s important to eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. Look below for snack ideas.

Toasted Nuts and Seeds

Preparation and Cook Time: Approx. 3 minutes
Recipe tested in Fall 2021 by: Case van der Burg (student volunteer)


  • 1/2 cup chopped nuts (walnuts, cashews, and pecans work especially well)
  • 1/2 cup sunflower or pumpkin seeds
  • microwave safe plate
  • spoon or fork
  • Olive oil spray (optional)
  • Salt (optional)


  1. Chop nuts, if using.
  2. Place nuts and/or seeds of choice on plate. if using seeds, spray lightly with olive oil and sprinkle with 1/2 teaspoon salt
  3. Microwave for 1:30 minutes and stir
  4. Microwave for another 1 -1:30 minutes and stir