Cashew Nuts - 227g

CASHEWS

The magic ingredient that will help you kiss goodbye to dairy!

Cashews are a dream nut for those on a dairy-free diet. When soaked and blended with water, they add a creamy, velvety texture to soups, pasta sauces, dairy-free ricotta cheese filling and yummy desserts like dairy-free cheese cake!

What are Cashews?

Cashews grow on trees native to Brazil and thrive in tropical climates. The cashew nut is technically a seed and is found in the kidney shaped fruit of the tree, which grows out of the “cashew apple”. The cashew apple has 5 times the vitamin C found in an orange and is commonly eaten in tropical regions.

They are considered a powerhouse of nutrients, proteins, and essential minerals. This includes copper, calcium, magnesium, iron, phosphorus, potassium, zinc and small amounts of selenium. Also high in vitamins such as C B1, B2, B3, B6, folate, E and K. It doesn't end there though, they are also a source of oleic acid and provide a source of monounsaturated fat and low amount of polysaturated fats with no harmful cholesterol (if consumed properly).

Interestingly, there is only one cashew nut in each fruit. On top of that, the cashew is encased in a toxic shell that will burn your skin if you touch it and can be lethal if you breath it in while it's roasting. Roasting destroys the toxins, making the cashew safe to eat, but it has to be done outdoors because the toxins are very strong. The main toxin is anacardic acid, which is a powerful skin irritant, similar to the toxin found in poison ivy. Next time you eat a cashew, you will appreciate the long process it took to get to your kitchen!

What are Cashews used for?

Cardiovascular disease – Cashews are high in monounsaturated fatty acids that work to lower LDL cholesterol (bad cholesterol), while raising HDL cholesterol (good cholesterol). This means cashews help prevent coronary artery disease and strokes by reducing harmful fat build up on artery walls. Cashews are also high in magnesium, which helps lower blood pressure and is needed to relax the heart muscle.

Metabolic Syndrome and Weight loss – Studies have shown that eating cashews daily can help improve metabolic syndrome. Metabolic syndrome is a cluster of symptoms including high blood pressure, high cholesterol, high blood sugar levels and excess body fat around the waistline. Those with metabolic syndrome are at high risk for developing heart disease, stroke and diabetes. Eating nutritious foods like cashews, that contain heart healthy fats, protein and fibre can help reduce these risks and promote weight loss. A review of 31 studies found that incorporating nuts in to your diet does in fact promote weight loss, especially when eating nuts replaces other foods.

Nutritious superfood – Cashews are high in minerals like magnesium, manganese, iron and zinc. They are also high in healthy fats and they are high in antioxidants that are known to support healthy cell growth. Adding nutrient-dense foods is a proactive way to improve your diet and using cashews and other nuts are a simple way to start. Consuming cashews can also boost the immune system.

Cashews are a dietary source of iron which is useful for transporting oxygen around the body and helps the functioning of enzymes. Being deficient in iron can lead to fatigue, anemia, and increased risk of infections.

Nutrient Profile For 100grams (3.5oz)

Calories 553
Fibre 3.3 grams
Protein 18 grams
Monounsaturated fat 24 grams
Polyunsaturated fat 8 grams
Saturated fat 8 grams
Copper 2.2mg
Calcium 37mg
Magnesium 292mg
Manganese 1.7mg
Potassium 660mg
Zinc 5.8mg
Iron 6.7mg

How do you use Cashews?

You can simply start snacking on cashews. They make a nutritious snack on their own or are very tasty in trail mixes. You can also add whole cashews to salads, stir fry's, steamed veggies or your baked goods. Cashew butter is very tasty too! You can use it on toast, cut up veggies or in smoothies.

Cashews are mother nature's gift to living dairy free! The first time I used cashews to make a dairy-free rosé pasta sauce, I almost cried with joy at how wonderful it tasted. Raw cashews have very little taste because roasting brings out the natural sweet flavours, so be sure to purchase raw cashews to use in your dairy-free recipes.

What kind should I get?

When purchasing cashews, look for raw organic cashews because roasted cashews will have some of the healthy fats broken down through the heating process. Organic cashews will be pesticide free and this is important for cashews because in some countries, endosulfan is a pesticide that is used on cashew trees but has actually been banned in the U.S.

You may wonder if raw cashews actually exist. This is a good question because cashews need a certain amount of roasting to destroy the natural toxin present in the shell of cashews. In fact, you can not get actual “raw” cashews, but you can purchase cashews that have not been roasted again and they will be labelled raw.

Alternatives

Cashews are considered a tree nut and belongs to the Anacardiaceae plant family that also includes mango, pistachios, sumac and poison ivy. Some people who are allergic to these plants, may also have an allergy to cashews.

If you are allergic to cashews, try seeds like pumpkin, sesame, chia, and sunflower. Raw seeds can also provide essential Omega 3 fatty acids, minerals and antioxidants to benefit your health. For other healthy snacks consider dried legumes like chickpeas or soy beans, which are high in fibre and protein.

CASHEWS - QUICK FACTS

PARTS USED
Seed

APPLICATIONS
Superfood, weight loss, cardiovascular disease, high cholesterol, source of magnesium, manganese, copper, iron potassium.

DOSAGE
1-3.5oz daily

WORKS WELL WITH
Other nuts and seeds, other superfoods, antioxidants

IMPORTANT INFORMATION
Some people are allergic to cashews, avoid in these cases.
Cashews are considered safe in pregnancy and breastfeeding when used as a food.