Wondering about the nutrition benefits of cashews and how to use these nuts in the kitchen? Dive into these top 5 tips for cooking with cashews + cashew recipes, including a classic cashew cream recipe and a vegan cashew cheese recipe.
What Are Cashews?
Native to Brazil, the cashew was introduced to India and Africa by Portuguese explorers in the 16th century. Cashews (Anacardium occidentale) are seeds of a tropical evergreen shrub related to pistachios, mangos, and poison ivy. The cashew tree, from its wood and bark to its fruit, was highly prized for its healing properties. In Brazil, cashew nut oil was used to treat leprosy, while in India the cashew was used restoratively, as an appetizer, hair tonic, and aphrodisiac. But it wasn’t until the 20th century that the cashew nut became a culinary star. It’s now the third most consumed tree nut in the US, and for good reason. The cashew is a favorite flavor-wise and is commonly regarded as a nutrition star for its punch of protein, heart-healthy fats, vitamins, and minerals.
Cashew Nutrition
The cashew seed is attached to the bottom of its fruit, the cashew apple, which is high in vitamin C and very popular in tropical regions. The kidney-shaped cashew has two layers of shells, between which is a potentially toxic resin/oil that is removed and used to make many products, including varnish and insecticide. Just a handful (one-ounce serving) packs a satisfying 10% DV (Daily Value, based on 2,000 calories per day) of protein and 20% DV of bone healthy magnesium. Compared to most nuts, cashews are lower in fat, but most of their fat is heart-healthy monounsaturated fat.
A rich source of both monounsaturated and polyunsaturated fatty acids, which are associated with reducing the risk of heart disease, cashews, when regularly substituted for high-carbohydrate snacks, may help control total and LDL (“bad”) cholesterol levels (American Journal of Clinical Nutrition). Due to these fatty acids, emerging research is showing that maternal consumption of cashews may result in better reflexes and memory in their offspring (International Journal of Developmental Neuroscience). High in total phenolic and flavonoid content, cashews are also known for their antioxidant activity, which has been shown to regulate blood glucose and may help in the treatment of diabetic patients (The Scientific World Journal).
Cooking with Cashews
Both raw and roasted cashews are widely available in most supermarkets and online. When purchasing from bulk bins, be sure the container is well sealed and the nuts are moisture-free and smooth, not shriveled. A quick sniff for rancidity is wise as well. For longer freshness, choose vacuum-packed cans or jars over sealed plastic bags. Store short term in a cool, dry place, or refrigerate or freeze up to six months or a year, respectively.
Another great facet of cashews is their functionality and versatility in plant-based eating. Cashews are essential in a plant-powered kitchen, because they can be whipped into creamy dairy replacements, as well as toasted into a variety of dishes that fit into every meal and category!
Top 5 Tips for Cooking with Cashews
1. Blend up a Cashew Cream Recipe
This versatile addition to your plant-based cooking routine just can’t be beat. Just soak raw cashews, blend with plant-based milk and lemon juice, and voila—you have a rich, velvety creamy replacement for sour cream, cream cheese, or whipped cream to use in savory and sweet recipes. Cashew cream can be added to savory dishes, such as lasagna, sauces, tacos, and salads, as well as desserts like puddings, tarts, and cakes. Learn how to make cashew cream in this step-by-step guide.
2. Whip up a Cashew Cheese Recipe
A great addition to multiple recipes, from pasta to soups to casseroles, Cashew Parmesan is a wonderful easy ingredient to store in a shakeable jar. This cashew cheese recipe has only three ingredients (cashews, nutritional yeast, and salt) and takes only a few minutes to prepare in a small blender. Best of all, cashew Parmesan has the umami taste of, so you can sprinkle it on anything, from spaghetti to pizza. And don’t stop there! You can make a creamy cashew cheese too with similar ingredients—perfect for your vegan cheese trays.
3. Add to your Stir-Fry or Curry Dish
Cashews are commonly used in global cuisines and can be blended into a curry or added directly to a stir-fry for a nutty, savory flavor. Try roasting them beforehand for a crispier texture and nuttier taste. Top this stir-fry, chickpea curry, or grain bowl with cashews for starters.
4. Make a Glass of Cashew Milk
Looking to make your own creamy homemade plant milk? Try cashews! Just soak cashews overnight, blend them with fresh water, and strain! You’ll get a creamy, tasty beverage that’s perfect for coffee or cereal, or you can use cashew milk to make this herbal Lavender Chai Latte.
5. Make Up a Trail Mix
Heading out on a hike or taking a long road trip? Try making your own trail mix with roasted cashews, dried fruit, and other nuts, like almonds and peanuts. You can also add homemade granola for a taste of sweetness—this granola recipe has a delicious blend of pumpkin seeds, coconut, raisins, hazelnuts, blueberries, and lavender that would suit your cashew trail mix blend.
Healthy Cashew Recipes
Written by Lori Zanteson with Sharon Palmer
For other guides on how to use plant foods, check out the following:
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