Reap the Benefits and Prepare Some Delectably Scrumptious Cashew Recipes with This Article
Packed with amazing health benefits, proteins, rich minerals and vitamins, essential fats and the best of all - an amazing mild taste with a creamy texture and a rich consistency, cashews are one of the most popular and widely consumed nuts globally. Whether cashews are a regular part of your diet or you munch on them occasionally with your tea, they can be a great addition to your healthy diet and lifestyle choices.
Interested in knowing everything about your favorite nut? In this article, we will cover everything you need to know about cashews along with some bonus recipes to make sure that you are consuming delicious, healthy, and calorie-friendly snacks in your daily routine.
Origin of Cashews
Cashews were initially grown in Brazil - a popular South American city home to several different cultures, languages, and most of all treats! You can agree with us on this one because the divine cashew was originated from there.
Where Are Cashews Cultivated Now?
Traders from across the world took the fruit from Brazilian lands and attempted to grow it in different areas across the world. Fortunately, for people from tropical regions, the trees grew well and farmers were able to successfully harvest the fruit.
Presently cashews are cultivated in:
- East Africa
What Are Cashews Grown On?
Unlike other nuts like almonds and peanuts, you cannot just grow on their own. In fact, it might be surprising for you but cashews are not even nuts! Generally, cashew nuts are found within the cashew apple which is grown on trees.
The apples are picked from the trees and although they are consumable healthy fruits with minerals and vitamins, they can easily decay and become a biodegradable product. They come from the same family as mangoes, therefore, comprise of a bright red color, a sweet taste with a fruity smell.
The actual fruit, however - can be found at the end of the fruit looking like a kidney just dropping from the branches of the tree. These are also known as raw cashews and they are roasted, packaged, and sent to the grocery store before you can purchase them.
Truly Raw Cashews
Although health junkies always advise you to consume raw nuts, there can be a difference between completely raw cashews and somewhat roasted cashews that are edible and safe for human consumption.
In simpler words - do not just pick out a cashew seed from the fruit and eat it. They are rich in a substance known as urushiol which is normally found in poison ivy. It has the tendency to give you rashes and skin allergies.
Now, you must be wondering if cashews if eaten raw are harmful to health then why does the website from which you buy cashews online, shows them as raw. These raw cashews are often steamed or mildly roasted to make them edible and safe for human consumption. All in all, what you are getting from the supermarket is okay and completely safe to eat.
Serving Size of Cashews
The recommended serving size of cashews is 1oz - 1.3oz as per the American metric system. This generally equals ¼ cup or fits in your palm. If you are a counter, you take 16 to 18 cashews a day. However, they are rich in carbs so weight watchers should consult their dietician before consuming.
1 oz. of cashew is equal to 28.3 grams and they contain the following nutrients:
- 157 calories
- 6 grams carbs
- 9 grams of fiber
- 43 grams fat
- 9 milligrams iron
- 17 grams of protein
- 68 grams of sugar
- 6 milligrams zinc
They also have a good amount of vitamin C and vitamin B. Cashews are rich in good fats which are known as the monounsaturated and polyunsaturated fats that positively contribute towards a healthy heart if consumed in moderate amounts.
Benefits of Cashews on Health and Lifestyle
In comparison to the common misconception that consuming cashews can make you overweight, a considerable portion of cashews in your nutrition can give you lots of nutritional benefits. Let’s discuss them in detail before you are convinced and go out to buy bulk cashews:
Cashews Are Extremely Healthy For the Heart
How are they healthy for the heart if they consist of a good amount of fat? Well, according to science and medicine, cashews are actually good for the heart because of their cholesterol-reducing properties.
Several kinds of research have shown that they are quite good for:
- Oxidative stress
- High level of LDL cholesterol
- Vascular reactivity
- Oxidative stress
Cashews Improve Blood Quality
Cashews consist of a healthy amount of copper which is substantial in improving patients with anemia - especially women. Copper can also help get rid of the free radicals therefore consuming cashews is actually quite a good way to improve the quality, quantity, and circulation of blood in your body. When you start recovering from anemia, you will see a cogent change in the way you look, function, and just deal with your daily routine.
Cashews Are Amazing For Skin
Cashews are fatty and consist of healthy oils. These oils are proven to be beneficial for the skin. Cashews have a higher percentage of selenium than other nuts and it is a grotesque ingredient not only for healthy skin but also for the prevention of different types of cancers.
Cashews Assist Incalculably In Weight Loss
Tired of your weight? Tired of the looks? Tired of not fitting in your pants? Don’t worry. Just turn on your computer to buy cashews online and you will be in for a treat of your lifetime. Research shows that cashews are rich in omega-3 fatty acids which have a significant impact on metabolism. A fast metabolism will burn excess fat easily and consuming a small number of cashews can also keep you full for a longer time than usual. Always consume your cashews in an unsalted, unsweetened, unoiled, and unprocessed form (steamed are just fine) so that you are full instead of bloated. However, certain low-carb diets like keto do not support eating cashews therefore; you need to check with your nutritionist before taking them.
Cashews Promote Healthy Hair
Eating cashews or applying cashew oil to your hair can actually help you manage your hair health. This is because of the presence of copper and protein in them. Apart from cashews, they are also rich in a hair pigment which is known as melanin intensifies hair color, silky hair color, and a smooth texture. Cashew oil is more expensive than raw cashews and cashew powder; therefore many people prefer purchasing the nut instead of oil.
Different Snacks Made With Cashews
If you are trying to live a healthy lifestyle, then stop eating oily snacks like chips that are not only fattening but also sugary as well as extremely bad for your skin, hormones, and weight. You can buy a box of bulk cashews and make some amazing heart-healthy and calorie-friendly snacks for you to munch on.
What better than a sweet breakfast staple to fill you up at any time of the day and satisfy that sweet tooth? Cashew granola is a delicious treat that can be consumed as a cereal, topping for ice cream, as a side to your favorite salad, like a milkshake, with fruit salads, and not to forget - just on its own!
The ingredients you need to mix together as per your flavor and recommended requirement are:
- Coconut flakes
- Raw (but packaged) cashews
- Vanilla bean paste
- Maple syrup or brown sugar
- Unsalted butter
Mix your regular recommended serving size, mix all the ingredients together, put them on a lined baking tray, and bake for around 20 minutes at 350F. Toss the side after 10 minutes. You can store this delicious snack in your fridge in an airtight container for more than 25 days. However, make sure that you are not eating more than a bowl every day.
Chocolate Cashew Smoothie
Smoothies are a great and filling addition to one's daily routine. You can make a delicious smoothie, chill it in the refrigerator and consume it as a snack or as a meal substitution.
- 1 cup cashews or cashew powder
- ½ cup rolled oats
- 6 pitted dates
- 2 tablespoons chia seeds
- 2 tablespoons cocoa powder (unsweetened for rich flavor)
- 2 tablespoons maple syrup
- 1 ½ cups of any milk (you can use cashew milk for an even denser flavor profile)
Blend all the ingredients with ice and keep it in the refrigerator. You can keep it in an airtight jar for around 5 days. For an even denser flavor profile, try adding little coffee. Chia seeds are optional so, if you don't like them, feel free to omit them. Add two bananas in the same recipe and you will get a nice thick milkshake.
Indian Curry Cashews
For many people, cashews are a significant part of the famous Indian dish known as Korma. Curries can be a bit high in calories because of oil, butter, milk, and cream. Instead, you can have a delicious roasted curry cashew snack.
- 12 tablespoons lemon juice
- 12 tablespoons curry powder
- 8 tablespoons of sea/kosher salt
- 8 cups unsalted (only steamed) cashews
Pre-heat the oven at 2500 F, mix all the ingredients together, line baking sheets and lay the mixture on the sheets. Bake it until it’s dry but make sure to stir the mixture every 15 minutes. Store it in an airtight container and consume it for as long as you want.
Cashews are incredible for health. Consuming a decent quantity of cashews every day can have impeccable effects on your internal and external health. You can make delicious and healthy snacks with raw cashews.