Cashews are native to South America, specifically Brazil, and were introduced by colonists to Africa and India. These regions are the largest producers of cashews today. Cashews are sold both raw or roasted, and salted or unsalted. Choose raw unsalted
They are a soft and somewhat sweet nut, so can be used to make various dairy alternatives, such as cashew milk, cashew cream and non-dairy cheeses.
A 1-ounce serving of cashews is about 18 whole cashews. Cashews are high in monounsaturated and polyunsaturated fats and a good source of protein. They’re also a good source of magnesium, which is important in over 300 enzymatic reactions in the body. The U.S. Food and Drug Administration (FDA) approved a health claim for food labels that “eating 1.5 oz per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”
- Cashew Cream – basic recipe
- Vegan Mac n Cheese
- Cashew Tacos
- Broccoli and Cashews over Millet
- Cashew Coconut Date Cookies
The news about plant-based meat products just keeps on coming. Some thought we’d never live to see the day, but some of the biggest purveyors of meat have become some of the biggest purveyors of plant-based food. Competition is heating up in the plant-based protein industry, now worth $14 billion in the US, that Wall Street thinks could grow to be worth $140 billion. We’ve already seen Maple Leaf, a large meat company, acquire Lightlife and Field Roast. Conagra bought Gardein and is getting behind the product, while Nestlé bought Sweet Earth and recently launched their Awesome burger under this brand. Earlier fears that meat companies would acquire plant-based companies only to ruin them have fortunately not been borne out.
Consumers are rushing to try meat substitutes in a number of fast food restaurants, and data show that they’re willing to pay higher prices for the products. A number of high profile fast food restaurants sell plant based foods meat substitutes, and there are more to come. We’ve already written about Burger King’s new Impossible Whopper and the Subway’s forthcoming meatless meatball sub, but others are getting on the bandwagon as fast as they can. Dunkin launched their Beyond sausage sandwich in 163 locations across Manhattan, and KFC’s Beyond Fried Chicken launch in Atlanta sold out in just a few hours. Other chains such as Carl’s Jr, Tim Horton’s, Hardee’s and Del Taco are all getting in on the act.
Almost as exciting is the move by many meat companies to innovate their own new meat substitutes. Tyson foods launched Raised & Rooted, a line of products which includes vegan meat alternatives. They are also investing in a plant-based shrimp company. Kellogg has launched Incogmeato, a “next-gen product line” that includes a “ready-to-cook plant-based burger” and fully prepared plant-based “Chik’n” tenders and nuggets. Kroger, which owns Fred Meyer, will launch its own plant-based burgers, cookie dough, pasta sauce, sausage, deli slices. Hormel Foods has just launched its own line of plant-based meat alternatives. The line, called Happy Little Plants, includes a ground plant-based protein alternative. Hormel also offers plant-based pizza topping items and the Applegate Blend Burger, which combines organic meat and mushrooms.
This looks like a trend that isn’t going away anytime soon. The trend is firmly geared toward giving meat-eaters more plant-based options that they can discover and enjoy. While many of them may stick at being flexitarians, rather than moving to full-on vegetarians or vegans, any reduction in the consumption of animal products is welcome in our book!
Vegan Backpacking Recipes:
Lentil Stew (per person – multiply up as needed)
Put the following ingredients in a ziplock bag, (multiplying for team members as needed)
- 1/3 cup green lentils (per person)
- 1 stock cube
- 1 tsp onion flakes
- 1 tsp garlic flakes
- ½ tsp thyme
- ¼ tsp rosemary
- ¼ tsp oregano
- ¼ tsp Black pepper
- ½ tsp Cumin
- Chili flakes (to taste)
- Pre-chopped fresh carrot, broccoli, cauliflower as desired
- 1/4 cup dried potato flakes to thicken and add calories as needed
- 1 pita bread pocket per person
At camp, bring 2-3 cups water (depending on how many servings) to boil. Add lentil mixture and boil until lentils are soft (20 mins), adding any extra veg after 10 mins. Pour into bowls or eat from the pot, with pita bread on side.
Cashew Curry recipe
Makes enough for 4 meals – 2 people evening meal and lunch the next day!
Put the following ingredients into a ziplock bag:
- 1½ cups quinoa (or couscous)
- 2 Tablespoons curry powder
- ¼ cup dried onion flakes
- 1 Tablespoon sugar (optional)
- 1 vegetable low sodium bouillon cube
- 2 teaspoons garlic powder
- ½ teaspoon ground turmeric
Put 1 cup raw cashew halves into a separate ziplock bag.
At camp, bring 3 cups water to the boil in a pot. Add the quinoa mixture. Let it simmer until quinoa is cooked. Boil off any excess water, stirring to prevent burning. Stir in cashews. Enjoy!
This can be eaten cold for lunch the next day, so bring a suitable container to store it in.
Warming Breakfast recipe
Put the following ingredients in a ziplock bag:
- 1 cup quinoa (rinsed, dry toasted)
- ¼ tsp salt
- 1 tablespoon sugar
- ½ tsp cinnamon
- ½ cup dried blueberries, cranberries, raspberries and/or raisins
- 2 tablespoons dried soymilk or coconut milk powder
- ¼ cup hazelnuts or pecans (dry toasted)
At camp, bring 2 cups water to boil. Add quinoa mixture. Simmer until quinoa is cooked. Serve quinoa in a bowl, topped with nuts. Milk powder can be included with quinoa mixture, or rehydrated separately and poured over the cooked quinoa.
This recipe would also work with oats, but oatmeal might make it a little harder to clean the pot afterwards!
Subway has become the latest fast-food chain to jump on the plant-based protein bandwagon by releasing a new meatless meatball sub. Subway has announced that it will test a sub with plant-based meat, vegan, the Beyond Meatball Marinara, in 685 North American restaurants this September.
“Our guests want to feel good about what they eat and they also want to indulge in new flavors,” said Len Van Popering, Subway chief brand and innovation officer, in a statement. “With our new plant-based Beyond Meatball Marinara sub, we are giving them the best of both worlds.”
The sandwich will feature marinara sauce and provolone cheese on meatballs. Hold the Provolone and choose 9 grain or Italian bread to keep it vegan. This option will be an alternative to their vegetarian patty, which has long been available, but includes a little egg. There’s no mention of whether or not the Beyond Meat-based sub will carry a premium over its regular counterparts.
Plant-based and vegan fast-food options keep sprouting up. There’s quite the competition between Beyond Meat and the Impossible Burger to get their products into as many restaurants as possible. This latest news about Subway follows the launch of the Impossible Whopper at Burger King and other locations. Look out for more meat-free products coming soon to restaurants near you!
A new form of ice cream is hitting the markets – ice cream with hidden veggies. Designed with picky eaters in mind, the organic-certified Peekaboo ice creams all come with veggies included. The idea is to target kids who don’t like to eat veggies and adults looking for guilt-free indulgence. Peekaboo’s chocolate ice-cream, for example, contains enough cauliflower to contribute 10% of the daily requirement for Vitamin A, calcium and riboflavin per serving; the strawberry flavor includes hidden carrots giving 20% of the vitamin C requirement; and the mint chip with hidden spinach includes 25% of the daily needs for vitamin A and 10% of iron.
While the flavors currently available are not vegan, they have several vegan flavors in the pipeline. They expect for these to be available online in the Fall and to hit the grocery shelves nationwide in the Spring of 2020.
While we don’t recommend that you rely on ice cream for your main supply of vegetables, this novel idea of including vegetables in foods popular with kids is likely to be a hit with parents struggling to get their children to eat their veggies. The creator claims that Peekaboo bridges the gap between what we can’t get enough of (ice cream) and what we don’t get enough of (veggies). It seems like this idea will catch on quickly. Watch out for other popular food products to start adding veggies too!
Add some variety to your grains by experimenting with barley. Barley is considered the first grain to be domesticated and many consider it more digestible than other grains.
The most basic edible form is hulled barley, where the outer inedible hull is removed, but the bran and germ of the grain remain. Pearled barley is steam-processed to remove more of the bran. Most of the barley found in the typical supermarket is pearl barley. Although it is technically a reﬁned grain, it’s much healthier than other reﬁned grains because (a) some of the bran may still be present and (b) the ﬁber in barley is distributed throughout the kernel, and not just in the outer bran layer. Pearl barley cooks more quickly than whole grain barley.
Barley is rich in nutrients, especially in both soluble and insoluble fiber, which help lower cholesterol and cut the risk of diabetes. It provides minerals such as manganese, selenium and copper, plus B vitamins and protein. Like wheat and rye, barley contains gluten, which makes it useful as a flour, but unsuitable for those with gluten sensitivities. Read more
For years we’ve said that plant-based foods are the foods of the future. Now, we’re watching that future unfold right before our eyes. The meat alternative industry is headed toward a $40B market by 2030, analysts say.
Plant-based foods are one of the hottest trends in the food industry right now. Indeed, within roughly a week, plant-based-meat maker Beyond Meat became the best performing public offering by a major U.S. company in almost two decades. Our latest information has Beyond Meat shares soaring anew to bring post-IPO gain to 240%. Yes, we said 240%.
While we’re excited for Beyond Meat, they’ll have plenty of competition. Boca Foods, Field Roast Grain Meat Co., Gardein, Impossible Foods, Lightlife, Morningstar Farms and Tofurky are growing strong as well.
Meanwhile fast food chain Burger King said that it would roll out the plant-based Impossible Whopper nationwide, and furniture giant Ikea announced that it would upgrade the meatless version of its popular Swedish meatballs. Restaurants such as TGI Friday’s are jumping on board too. According to stock analyst Kathleen Smith, restaurant chains are finding that they can draw customers just because they have a meat alternative.
Speculation is being fueled by the presence of Don Thompson, chief executive and founder of venture firm Cleveland Avenue, on the Beyond Meat board. Thompson is a former chief executive of fast-food giant McDonald’s which he helmed from 2012 until his resignation in 2015.
Could McDonald’s be next? Stay tuned for further developments.