Cashews are virtually cholesterol free and contain oleic acid which is an unsaturated fatty acid that helps maintain a healthy heart. When this excellent food is combined with a diet low in fat, it may help diabetic patients lower triglyceride levels. Cashews are rich in copper, and are a good source of phosphorus, magnesium, manganese, and zinc. Magnesium is an important element that helps preserve bone health when it interacts with calcium.
Portion control is important when eating cashews as 1oz, about ¼ cup; has about 160 calories, 2 grams of sugar, 4 grams of protein, 13 grams of fat, and 1 gram of fiber. We should all incorporate this delicious treat of nature in our diets. Here are a few ideas on how to do it:
- Add cashews to stir-fry. Stir-fries are delicious with that extra crunch that cashews give them. Choose your favorite recipe and just add cashews at the end with a bit of sesame oil for extra flavor.
- Trail mix. This is perhaps the easiest way to eat this delicious treat. Mix cashews with your favorite nuts, and add some dried cranberries, raisins, coconut flakes, or even some dark chocolate chips. Pack in bags for individual serving and take this snack everywhere you go. Just be mindful of portion control as trail mix tend to be high in carbs!
- Roasted cashews. This is another chance to get creative and please kids and adults. Roast cashews in a preheated oven for 8 to 10 minutes, meanwhile mix olive oil or butter with brown sugar, sea salt, a dash of cayenne pepper or chili powder, and finish it with some herbs if you like. Mix the hot cashews with the mixture and enjoy warm.
- Cashew butter. It is filling and delicious. You can enjoy it over bread or with fruit, like peanut butter. Cashew butter can be expensive, so you can make it yourself; in a blender combine canola oil, cashews, and sea salt. Cashew butter needs to be stored in the refrigerator as it can easily become rancid at room temperature.
- Salad and cashews. Cashew can be incorporated into any salad, but you can also use them for the dressing. Try soaking 1 cup of raw cashews in boiling water for 45 minutes, drain and rinse. In a blender combine soaked cashews, water they were soaked in (3/4 cup), lemon juice (about 1/3 cup) and zest, garlic (1 clove chopped), yeast (2 tsp.), and salt and pepper to taste. Blend until smooth, and finish by adding chives (1/4 cup chopped). Serve over your favorite salad mix. This dressing lasts up to 5 days refrigerated.
Cashews are delicious and nutritious, but we need to enjoy them in moderation. Experiment by adding them to different dishes, trying different roasts and dressings. Find the best way to enjoy cashews and let us know your favorite one!
Note: The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek medical advice for any questions regarding a medical condition or changes in your treatment.