A Magical, Easy to Make, Protein-Rich Snack

Who isn’t looking for a delicious, protein-rich, snack?  And it’s easy to make?  Now there’s a winning combo.

There’s just one problem: this nut and seed mix disappears, just like magic, because it’s so addictive with its crunch and savory-sweetness.

The Rosemary leaves may surprise you at seeing them in this recipe, but trust me, it all makes for a yummy and nutritious treat.


2 Tbsp raw sugar

3/4 tsp sea salt

1/8 tsp cayenne pepper

2 cups seed and nut mix of your choice. Walnuts, almonds, sunflower seeds…

1 Tbsp blackstrap molasses

1 heaping Tbsp fresh Rosemary leaves or 2 tsp dried

Mix raw sugar, salt and cayenne in a small bowl. Roast nuts and seeds in a heavy skillet over medium low heat, stirring frequently, until hot – about 5 minutes.

Transfer nut mix to a medium-sized bowl. Add sugar mixture, molasses and rosemary to the bowl. Stir well to combine and evenly distribute liquid over nuts and seeds.

Store leftovers (if there are any!!) at room temperature in a sealed container.

Adapted from the Eat Clean Cookbook 2 by Tosca Reno



These statements are provided for informational and educational purposes only and have been neither approved nor refuted by the Food and Drug Administration. Any advice and/or products mentioned should not be used to diagnose, treat, or prevent any illness. Consult your healthcare professional if you have a health condition, are pregnant, or are currently taking medication before using any products or applying any of this information. Iris Healing Arts, LLC and Heather Michet cannot be held responsible for the misuse of essential oils, products, or any of the therapeutic methods presented herein.