I LOVE Cashews! Actually, my whole family loves cashews. We use it in so many ways: add to super-food smoothies, make milk and creamer, no bake cake with berries, power energy bars, and it makes filling and delicious snack by itself. To insure that we get to enjoy all the goodies that Cashews contain, we only buy raw and organic.
History and nutritional value:
Cashews have been used in traditional medicine systems for centuries to heal various ailments. Cashews are rich in unsaturated fatty acids and numerous other beneficial compounds, including plant-based protein; dietary fiber; minerals like copper, zinc and magnesium; plus antioxidants. A great mineral source, cashews contain 31% of the daily recommended value for copper, along with 23% for manganese, 20% for magnesium and 17% for phosphorus,add to that 12% of the daily recommended value for vitamin K.
Nutrient Value Per 100g:
Energy 553 Kcal 28%
Carbohydrates 30.19 g 23%
Protein 18.22 g 32.5%
Total Fat 43.85 g 146%
Cholesterol 0 mg 0%
Dietary Fiber 3.3 g 8.5%
Vitamins
Folates 25 µg 6%
Niacin 1.062 mg 6.5%
Pantothenic acid 0.864 mg 17%
Pyridoxine 0.417 mg 32%
Riboflavin 0.058 mg 4.5%
Thiamin 0.423 mg 35%
Vitamin A 0 IU 0%
Vitamin C 0.5 mg 1%
Vitamin E 5.31 mg 35%
Vitamin K 4.1 µg 3%
Electrolytes
Sodium 12 mg 1%
Potassium 660 mg 14%
Minerals
Calcium 37 mg 4%
Copper 2.195 mg 244%
Iron 6.68 mg 83.5%
Magnesium 292 mg 73%
Manganese 1.655 mg 72%
Phosphorus 593 mg 85%
Selenium 19.9 µg 36%
Zinc 5.78 mg 52.5%
For those who are worried about all the calories and fat that Cashews contain, I have to say, NO WORRIES! These are the GOOD FATS, they will not make you fat, actually it may help you to loose weight. Fats in general make food more satisfying and increase nutrient absorption of fat-soluble vitamins like vitamin A and vitamin D.
Great news, It helps the skin too! Phyto-nutrients Cashews nutrition supports healthy skin due to the presence of healthy essential fatty acids. Healthy sources of fat are needed to keep skin hydrated and free from irritation, flaking and premature aging. Cashews are also a high source of copper, as well as the formation of collagen, which supports skin’s elasticity and defenses against aging. Also, if you are lactose intolerant or suffer from hormonal acne, replacing dairy with cashew milk might help tremendously.
Other health benefits of Cashews:
Support Healthy Brain Function.Cashews nutrition benefits include bone health improvement due to the presence of calcium, magnesium and potassium. Cashews are believed to have beneficial effects on oxidative stress levels, inflammation.
Here is how I make Cashew milk and creamer. As I often say to my clients, “it takes longer to explain and actually make it”. Use raw, organic cashews for maximum benefits.
Cashew Milk recipe:
1/2 cup soaked cashews,
2 cups filtered water,
1 teaspoon raw unfiltered honey,
few crystals of Himalayan salt.
Soak cashews in filtered water for 8 hours, or at least 20min, drain that water off. Add all into Vitamix and blend it at high setting for about 2-3min.
Cashew creamer recipe:
1 cup soaked cashews,
1 cup filtered water,
1 tablespoon raw unfiltered honey,
few crystals of Himalayan salt.
Soak cashews in filtered water for 8 hours, or at least 20min, drain that water off. Add all into Vitamix and blend it at high setting for about 2-3 min.
Cashew creamer makes coffee so incredibly delicious! Once you try it once, there no going back to any other creamer. Sometimes I sprinkle some cinnamon on top (as you can see in the picture above). Cashew milk accompanies granola perfectly too. Bon appetite!
Much love and blessings,
Diana