Miso Caramel Nuts

Let’s talk about snacks baby! This snack has been created with the follicular phase in mind. It’s common that the hormones are still low – although they’re creeping in slowly but surely. You may find you have more energy in comparison to your menstrual week, so eating foods like miso is great for gut health and metabolism.

Prep & cook time: 20 mins

Stage of cycle: Follicular


  • 100g peanuts
  • 100g whole almonds
  • 50g walnuts
  • 100g coconut sugar (brown sugar is fine too)
  • 1 tsp coconut oil
  • 1 tsp miso paste
  • 50g pumpkin seeds
  • 25g sunflower seeds
  • 2 tbsp chia seeds
  • 3 tbsp sesame seeds


  1. Heat the oven to 180 degrees and pre-line two baking trays.
  2. Put the peanuts, almonds and walnuts onto a baking tray and roast in the oven for 15 mins, turning occasionally.
  3. Just before the 15 minutes is up, put the sugar in frying pan with 4 tbsp water, cook over a low heat until the sugar is dissolved, stirring continuously. After the sugar has melted turn the heat up and continue to stir until the mixture starts to bubble and get darker – you’re working on that caramel! Once it’s thickened and darkened take the pan off the heat and stir in the coconut oil and miso paste.
  4. Pour the roasted nuts into a large mixing bowl, with the rest of the seeds. Pour over your miso caramel and mix until fully coated.
  5. Pour out onto your pre-prepared lined baking tray and leave to cool.
  6. Enjoy as a tasty snack OR put it on top of your rice.

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