Healthy Ingredient of the Week – Cashews

Cashews are my favorite nut, mostly because I like their taste and texture.  I also like the fact that cashews are an easy way to sneak some extra protein into my meals and snacks.  Besides being a good source of protein, cashews are also a good source of Vitamin K and iron an excellent source of magnesium and phosphorus.  Cashews, like all nuts, are high in fat, so they should be eaten in moderation (meaning, a handful at a time).  However, most of the fat they contain is the heart-healthy unsaturated kind, so there’s no reason not to sneak these tasty, healthy nuts into meals or consume them as a quick snack once or twice a day.

Honey and Mustard Roasted Cashews

1½ cups raw cashews
2 tablespoons honey
1 tablespoon olive oil
1½ teaspoons ground yellow mustard seed
½ teaspoon sea salt
¼ teaspoon crushed red pepper flakes


  1. Preheat oven to 375 degrees F. Line baking sheet with parchment or silicone baking mat.
  2. In a medium-sized bowl, stir together honey, olive oil, mustard, red pepper flakes, and salt.
  3. Toss cashews into mixture and stir until all of the cashews are coated.
  4. Spread cashews in a single layer on baking sheet and bake at 375 for 10-15 minutes until fragrant, stirring once about halfway through cooking time.
  5. Remove from oven. Toss to coat and loosen from the pan.  Allow to cool before enjoying.  Store in an airtight container at room temperature.

Recipe from Joy the Baker 


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: