Autumn Rosemary & Sea Salt Roasted Nut Mix

As we transition into early September, the cooler morning air brings a shift in our daily routines and our nutritional needs. Summer’s quick fruit snacks give way to foods that provide longer-lasting fuel, sustained energy, and healthy fats to support joint lubrication and brain health.

This warm, aromatic Rosemary & Sea Salt Roasted Nut Mix is a simple, whole-food power-snack designed to help you feel better, move better, and function better as autumn begins.

Why This Recipe Supports Your Living4Health Goals

At Living4Health, every ingredient serves a functional purpose for longevity, recovery, and neurological health:

1. Sustained Energy & Blood Sugar Balance: Combining raw almonds, walnuts, pumpkin seeds, and sunflower seeds delivers a rich ratio of plant-based protein and healthy fats. This prevents sharp insulin spikes and keeps your energy steady through long walks or rounds of golf.

2. Brain & Joint Health: Walnuts are packed with ALA omega-3 fatty acids, which play a crucial role in reducing systemic inflammation, keeping your joints moving smoothly, and supporting cognitive function.

3. Magnesium for Muscle Recovery: Pumpkin seeds and sunflower seeds are rich in magnesium, an essential mineral for preventing muscle cramps, easing lower back tightness, and helping your nervous system recover after exercise.

4. Natural Antioxidant Boost: A handful of dried cranberries provides a subtle touch of sweetness along with powerful polyphenols to support immune function as seasons change.

The Recipe

Prep Time: 10 Minutes

Cook Time: 15 Minutes

Servings: 10–12

Ingredients

• 1 cup raw almonds

• 1 cup raw walnut halves

• 1/2 cup raw pumpkin seeds (pepitas)

• 1/2 cup raw sunflower seeds

• 1.5 tbsp avocado oil (high smoke point for clean roasting)

• 2 tbsp fresh rosemary, finely chopped

• 1 tsp coarse sea salt (or gourmet sea salt)

• 1/2 tsp freshly cracked black pepper

• 1/3 cup unsweetened dried cranberries

Instructions

1. Preheat & Prep: Preheat your oven to 325°F (165°C) and line a large baking sheet with parchment paper.

2. Toss the Blend: In a large mixing bowl, combine the almonds, walnuts, pumpkin seeds, and sunflower seeds. Drizzle evenly with the avocado oil.

3. Season: Add the finely chopped fresh rosemary, sea salt, and black pepper. Toss thoroughly to ensure all nuts and seeds are evenly coated.

4. Roast to Perfection: Spread the mixture in a single, even layer across the lined baking sheet. Bake for 12 to 15 minutes, stirring once halfway through, until the nuts are lightly golden and fragrant. Watch carefully during the last few minutes so the seeds don't burn!

5. Finish & Cool: Remove from the oven and immediately toss in the dried cranberries while the mix is still warm. Allow the mix to cool completely on the baking sheet—they will crisp up as they cool.

6. Store: Keep in an airtight glass jar on your counter for up to two weeks for an easy, on-the-go autumn snack.

Living4Health Kitchen Note

For the crispest texture and best nutrient retention, let the mix cool 100% before closing the storage container. Moisture is the enemy of crunch!