Chilli Marmite Cashews



These cashews make a great snack. Straight forward, inexpensive, full of b-vitamins and most importantly, really, really flavoursome…


Serves 3 as a snack ( but realistically I could eat the lot single-handedly if you gave me time. So I’ll let you decide on this one!)



  • Cashew nuts 150g
  • Marmite 2 tablespoons
  • Oil of choice (I used groundnut oil) 2 tablespoons
  • Water 2 tablespoons
  • Chilli flakes
  • (Can also add Pumpkin seeds)





  1. Pre heat oven to gas mark 4/180 degrees C.
  2. Mix the Marmite, oil and chilli flakes in a bowl
  3. Add the cashews (and add pumpkin seeds at this stage if using them) to the bowl ensuring all are coated evenly, then add the water, mix in and leave the mixture to stand for 5 minutes. Adding the water stops the marmite from being too clumpy to avoid burning, but also slightly softens the cashews, which makes them even better with the contrasting exterior crunch once cooked.


4. Place on a baking tray (adding foil makes the washing up easier.

5. Put in the oven on the top shelf, check on it every 5 minutes to shake the tray and ensure the exterior of each nut is browning.

6. Be patient if you can and allow them to cool before eating!


Perfect for people with fatiguing conditions as the B vitamins help with energy and the saltiness makes them great for people with Postural Orthostatic Tachycardia Syndrome (POTS) who require more sodium.

I find them most beneficial when eaten a short while before physio.

This dish is well suited to those with physical disabilities or those who want easy deliciousness as it is just a case of assembling and cooks quickly. No chopping required either.

If you have a disability that stops you being able to use the oven safely, do get assistance.


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