- Easy
- 25 min
- 4 serv.
- 12 synergies
- Now at its best: Pumpkin Seeds
Cashews, almonds, pecans and pumpkin seeds roasted in ghee and olive oil with cumin, paprika, turmeric and rosemary. Crunchy, savoury and mildly spicy — ideal as a keto snack or with drinks.
It starts with the sound. That crunchy tap when you grab a handful from the bowl — roasted cashews, almonds that have just turned darker, pecans with their soft butteriness, and in between the greenish bite of pumpkin seeds. Everything glossy from the ghee you melted with olive oil, and then that spice layer: the warmth of cumin, the colour of turmeric, the smoky tone of paprika and a sprig of rosemary that pushed its fragrance through everything while roasting. Coconut flakes that snap when you chew. And at the back, just when you think you're through: that sting of cayenne that makes your lips tingle for a moment. One handful becomes three. That's how it goes with this mix.
- 10
- min prep
- 15
- min cook
- 25
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
Cayenne Pepper 
Turmeric Capsaicin increases curcumin absorption
Technical: Capsaicin from cayenne increases intestinal mucosa permeability via TRPV1 activation, allowing larger molecules like curcumin to be better absorbed. This mechanism is similar to but independent from the piperine effect. Capsaicin's thermogenic action also enhances blood flow to the gut.
What does this mean for you? Combine cayenne with turmeric in curries or soups. The cayenne helps your gut absorb more curcumin — a different mechanism than black pepper, so adding both is optimal.
Anti-inflammatoryJoints
Cayenne Pepper 
Olive Oil Fat-soluble capsaicin is better absorbed with olive oil
Technical: Capsaicin is fat-soluble and absorbed 2-3x better with dietary fat. Olive oil also reduces stomach irritation that cayenne can cause, while oleocanthal adds bioactive action.
What does this mean for you? Add cayenne pepper to olive oil-based sauces or dressings. The fat improves absorption and the oil tempers the spiciness.
Weight LossAnti-inflammatoryHeart
Ghee Turmeric Traditional Ayurvedic combination for maximum curcumin absorption
Technical: Curcumin is fat-soluble with only ~1% bioavailability without dietary fat. Ghee contains short- and medium-chain fatty acids that are rapidly absorbed, plus butyrate that nourishes gut epithelial cells. The saturated fats in ghee form stable micelles that make curcumin 7-8x more absorbable. In the Ayurvedic tradition, turmeric has been combined with ghee for 3000+ years (haldi doodh).
What does this mean for you? Melt a teaspoon of ghee and stir in turmeric and black pepper — this is the basis of 'golden milk' and one of the oldest food combinations in the world. Without the fat, you absorb almost none of the curcumin.
Anti-inflammatoryJoints
Garlic Powder Olive Oil Allicin + oleocanthal for vascular support
Technical: Garlic's allicin supports blood pressure and cholesterol metabolism. Olive oil's oleocanthal has bioactive action via COX signal transduction modulation. Together they offer complementary vascular support.
What does this mean for you? Garlic + olive oil is the foundation of Mediterranean cuisine. The allicin and oleocanthal provide broader vascular support together — and it tastes amazing.
HeartAnti-inflammatory
Garlic Powder 
Paprika powder (sweet) Allicin activates capsaicinoids for increased thermogenesis
Technical: Garlic powder's allicin and ajoene activate TRPA1 receptors, while paprika's capsaicinoids activate TRPV1 receptors. Together they stimulate thermogenesis through two complementary TRP channel pathways.
What does this mean for you? Garlic powder with paprika in sauces and rubs not only adds flavor, but also a warming kick.
Weight LossEnergyImmune System
Desiccated Coconut Turmeric MCTs in desiccated coconut improve curcumin absorption
Technical: Desiccated coconut contains 65g fat per 100g, mostly MCTs that are rapidly absorbed. These MCTs form a lipid matrix that efficiently transports fat-soluble curcumin from turmeric through the gut wall. The absorption increase is comparable to coconut milk but in concentrated solid form.
What does this mean for you? Use desiccated coconut together with turmeric in curries, energy balls or granola. The coconut fat in the flakes helps your body better absorb the curcumin.
Anti-inflammatoryJoints
Cumin Turmeric Classic curry base with enhanced digestion
Technical: Cumin promotes production of digestive enzymes (amylase, lipase, protease) and increases bile flow. Turmeric's curcumin modulates NF-κB and COX-2 signal transduction and supports hepatobiliary activity via bile stimulation. Together they provide enhanced digestion + bioactive action.
What does this mean for you? Cumin + turmeric is the base of every curry. The cumin promotes your digestion, the turmeric adds bioactive action — the perfect combination for a nutritious curry.
DigestionAnti-inflammatory
Cumin Olive Oil Fat activates volatile oils and increases cuminaldehyde absorption
Technical: Cumin's active compounds (cuminaldehyde, cymene, terpinene) are volatile, fat-soluble compounds. Frying in olive oil extracts and stabilizes these compounds, and the fat improves their gut absorption.
What does this mean for you? Briefly fry cumin in olive oil before adding other ingredients (tadka/tempering). This is why Indian and Middle Eastern cuisines always fry cumin in oil.
DigestionAnti-inflammatoryBlood Sugar
Paprika powder (sweet) Olive Oil 3x better carotenoid absorption with fats
Technical: Paprika powder is extremely rich in carotenoids: beta-carotene, capsanthin and cryptoxanthin. These are all fat-soluble with only 5-10% absorption without fat. Olive oil or butter create micelles increasing absorption up to 3x. Additionally, vitamin E from olive oil protects carotenoids from oxidation.
What does this mean for you? Always briefly fry paprika powder in oil or butter before adding liquid. This activates the color and increases vitamin absorption up to 3x — the basis of Hungarian goulash.
Skin & HairImmune System
Rosemary Olive Oil Carnosic acid + oleocanthal for Mediterranean bioactive action
Technical: Rosemary's carnosic acid and carnosol are fat-soluble diterpenes with powerful antioxidant action. Olive oil's oleocanthal modulates COX signal transduction. Together they provide the 'Mediterranean diet effect': broader bioactive action than each ingredient alone.
What does this mean for you? Rosemary in olive oil is a powerful Mediterranean duo — use it as a marinade or roast vegetables with it for maximum flavor and antioxidant absorption.
Anti-inflammatoryHeartFocus
Sea Salt Olive Oil Minerals + polyphenols for cellular balance
Technical: Sea salt's sodium is essential for the sodium-potassium pump (Na+/K+-ATPase) that regulates every body cell. Olive oil's oleuropein and hydroxytyrosol provide antioxidant protection for cell membranes. The combination supports cell integrity: sea salt regulates ion balance, olive oil protects the membrane. In Mediterranean cuisine, coarse sea salt + olive oil is the most basic flavor profile.
What does this mean for you? Freshly ground sea salt with extra virgin olive oil is the simplest and most nutritious finishing of any dish. The combination provides the basic needs of your cells: minerals for function, polyphenols for protection.
HeartGeneral Wellness
Sunflower Seeds 
Pumpkin Seeds Broad mineral spectrum: zinc + magnesium + selenium
Technical: Sunflower seeds provide selenium (53μg/100g, 96% RDA) and vitamin E (35mg). Pumpkin seeds add zinc (7.6mg, 51% RDA). Sesame seeds bring calcium (975mg, 97% RDA). Together these three seed types cover a broad mineral spectrum: selenium for thyroid and immune system, zinc for cell division and hormones, calcium for bones and muscle contraction.
What does this mean for you? Make a seed mix of sunflower seeds, pumpkin seeds and sesame seeds. Sprinkle over salads, yogurt or bread. Three seeds that together fill multiple mineral gaps.
Immune SystemHormonal Balance
Instructions
- 1 Preheat the oven to 160 °C.
- 2 Melt the ghee with the olive oil in a small pan over low heat. Stir in cumin, paprika, turmeric, garlic powder and cayenne pepper until fragrant, about 1 minute.
Nutrition per serving
Indicative values per serving.
Tags & Diet
Allergens: Nuts, Dairy