Cashews are a favorite nut of mine to use in my non-dairy recipes because of their delicate flavor and creamy texture when blended. Cashew nuts are a type of “tree” nut and have a unique kidney-shape to them, they’re white in color with a sweet and slightly nutty flavor.
How to use | my favorite nut to use for non-dairy and creamy desserts, sauces, or dips are cashews because of their texture. Also use as a plain snack, topping for oatmeal, porridge, in granolas, muesli, sprinkled on salads, baked goods, in trail mixes, roasted as a snack, homemade nut butters, or homemade nut milk. Try out my Classic Cashew Cheese.
Nutrient breakdown of CASHEWS | *per 100g
Fiber | 1 cup of cashews contains 3g fiber
Protein | 1 cup of cashews contains 18g protein
Healthy fats | 1 cup of cashews contains 44g healthy fat
Vitamin K | 43% DV
Thiamin | 28% DV
B6 | 21% DV
Iron | 37% DV
Magnesium | 73% DV
Phosphorus | 59% DV
Potassium | 19% DV
Zinc | 39% DV
Copper | 110% DV
Manganese | 83% DV
Selenium | 28%
Cashews, like most nuts and seeds contain heart healthy fats, fiber, and plant-based proteins. Consuming nuts on a daily basis is a great way to protect your heart and cardiovascular system by aiding in a good ratio of HDL:LDL cholesterol (“good” to “bad”). Cashews also contain minerals such as zinc, manganese, copper, and selenium, all of which are important for our immune system and overall health.
Where to purchase | health food stores, grocery stores, farmers markets, or online retailers. Best options are raw and unsalted when choosing whole cashews or cashew butters.
Tips and tricks | If purchasing seeds in bulk, store half in the freezer to keep from going rancid and keep the rest in the pantry for quick use. Soaking cashews may be beneficial for some individuals digestion and can be used in nut milks.