Roasted Rosemary Cashews

Lately I’ve been asked by a few people for healthy snack ideas, and my favorite go-to is always nuts!  Portable and easy to store, they are a snack that can be enjoyed any time of day.  Not only are these delicious seeds a great source of protein, they are also are rich in iron, phosphorus, selenium, magnesium and zinc.

Roasted and coated in a delicious glaze that is both sweet, salty, savory and even a bit spicy, I dare you not to eat the entire bowl in one sitting!

Here are a few interesting health benefits of cashews – and yes weight loss is one of them!

Cancer Prevention

Cashews are ripe with proanthocyanidins, a class of flavanols that actually starve tumors and stop cancer cells from dividing. Studies have also shown that cashews can reduce your colon cancer risk. Their high copper content also endows the seed with the power to eliminate free radicals and they are also good sources of phytochemicals and antioxidants that protect us from heart disease and cancer.

Heart Health

Cashews have a lower fat content than most other nuts and most of it is in the form of oleic acid, the same heart-healthy monounsaturated fat found in olive oil. Studies show that oleic acid promotes good cardiovascular health by helping to reduce triglyceride levels, high levels of which are associated with an increased risk for heart disease. Cashews are wonderfully cholesterol free and their high antioxidant content helps lower risk of cardiovascular and coronary heart diseases. The magnesium in cashews helps lower blood pressure and helps prevent heart attacks.

Hair and Skin Health

Cashews are rich in the mineral copper. An essential component of many enzymes, copper plays its part in a broad array of processes. One copper-containing enzyme, tyrosinase, converts tyrosine to melanin, which is the pigment that gives hair and skin its color. Without the copper cashews are so abundant in, these enzymes would not be able to do their jobs.

Bone Health

Cashews are particularly rich in magnesium. It’s a well-known fact that calcium is necessary for strong bones, but magnesium is as well. Most of the magnesium in the human body is in our bones. Some of it helps lend bones their physical structure, and the remainder is located on the surface of the bone where it is stored for the body to use as it needs. Copper found in cashews is vital for the function of enzymes involved in combining collagen and elastin, providing substance and flexibility in bones and joints.

Good for the Nerves

By preventing calcium from rushing into nerve cells and activating them, magnesium keeps our nerves relaxed and thereby our blood vessels and muscles too. Too little magnesium means too much calcium can gain entrance to the nerve cell, causing it to send too many messages, and leading to too much contraction.

Insufficient magnesium leads to higher blood pressure, muscle tension, migraine headaches, soreness and fatigue. Not surprisingly, studies have demonstrated that magnesium helps diminish the frequency of migraine attacks, lowers blood pressure and helps prevent heart attacks.

Prevent Gallstones

Data collected on 80,718 women from the Nurses’ Health Study demonstrates that women who eat at least an ounce of nuts each week, such as cashews, have a 25% lower risk of developing gallstones.

Weight Loss

People who eat nuts twice a week are much less likely to gain weight than those who rarely eat nuts. Cashew nuts are indeed relatively high in fat, but it is considered “good fat.” This is attributable to the ideal fat ratio in the nut, 1:2:1 for saturated, monounsaturated, and polyunsaturated, respectively, which is recommended by scientists for tip-top health. Cashew nuts contain less fat than most other popular nuts, including peanuts, pecans, almonds and walnuts. They are dense in energy and high in dietary fiber, making them a very valuable snack for managing weight gain.


  • 9oz container of raw cashews
  • 2 Tbsp finely chopped rosemary
  • 2 Tbsp earth balance butter
  • 2 Tbsp brown sugar
  • 2 tsp sea salt
  • 2 tsp cayenne pepper


  1. Roast cashews on a cookie sheet at 425 degrees for 6-8 minutes or until they are a light brown. Keep watching them as they will get brown pretty quick, and will continue to cook when you remove them from the oven.
  2. Put the cashews aside and let them cool.
  3. Melt the butter in a large mixing bowl.
  4. Add the brown sugar, salt, cayenne, and rosemary and mis until combined.
  5. Add the cashews and toss until they are evenly coated.
  6. Spread on a cookie sheet to cool.
AppetizersAlicia Uhl