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
Nuts are powerful for our health. The evidence is in and there’s a lot of it. Nuts, such as cashews, walnuts, hazelnuts and almonds, can reduce the risk of death from diabetes by 40 percent, cut heart disease by 30 percent, and reduce the risk of cancer by 15 percent. They also lower the risk of high blood pressure and gall stones, and can even lower cholesterol and triglycerides. Even more good news – it only takes a handful or two of nuts two or three times a week to gain these benefits. Read more
Good news for nut lovers: Nuts do more than add texture and flavor to meatless meals such as salads, veggie burgers, and pilafs—they also add nutrients. Nuts have protein, vitamins, minerals and fiber. They also have excellent array of phytonutrients and some are very high in omega 3 essential fatty acids. Nuts have been shown to lower the risk of many common diseases such as heart disease, high blood pressure, inflammation and some cancers.
Some nuts of note: Chestnuts are actually low in calories and contain some very special probiotics. Hazelnuts have high levels of phytonutrients especially if the skin is eaten with the nut. Pistachios are a good choice for those looking for extra fiber as they contain as much fiber as oatmeal. Walnuts are an excellent source of Omega 3 essential fatty acids. Just one ounce of walnuts contain a full day’s requirement. Cashews are a good source for zinc, one of the harder to find minerals. Almonds are a good choice for vitamin E and calcium. Read more