How to make almond milk at home
Almond milk is easy to make at home.
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Cashews are one of the most popular and sought-after nuts in the world. According to market research, the global cashew market will be worth more than $8 billion in 2022, but it is expected to grow even further by the end of the decade, reaching more than $11 billion.
While the nut’s buttery texture and sweet and savory flavor profile are most commonly enjoyed as a standalone snack or as part of a premium nut blend from popular nut brands, cashews are also often included in a variety of popular recipes.
They are commonly used as a topping for salads and as an ingredient in dishes such as cashew curry, cashew chicken, cashew crusted fish, lettuce wraps, corn chowder, cashew cakes, shortbread bars, cashew butter, stir-fries, bread, pasta, cashew milk, wild rice soup, ice cream, cookies, potato salad, and caramel cashew cheesecake.
The nut is also often found in sweets and chocolate, such as cashew brittle, haystacks, chocolate clusters and more.
However, some people want to be careful not to eat too many cashews.
What are cashews?
Cashews are popular tree nuts (although some argue they should be classified as a fruit) that come from trees native to the tropical climate of Brazil.. The trees can reach a height of up to 15 meters, but do not bear fruit for at least three years – and it takes up to eight years before they can be harvested commercially.
While Brazil remains one of the world’s largest cashew producers, other countries such as India, Vietnam, Nigeria, the Philippines and Ivory Coast in West Africa produce more cashews annually than any other country in South America.
The nut is unique because it grows from the bottom of a fruit known as a cashew apple and is removed from the fruit after the apple is fully ripe and falls or is picked from the branches of the tree. The nut is then dried, cleaned, roasted, shelled, packaged and shipped.
Are cashews healthy?
Cashews offer a variety of health benefits and are packed with important nutrients. They contain a huge amount of protein—over 20 grams in a single cup—as well as more than 4 grams of fiber. “Together, they keep you feeling full longer and can help stabilize your blood sugar levels,” says Kristen Smith, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
According to the U.S. Department of Agriculture, the nut also contains calcium, iron, magnesium, phosphorus, potassium, zinc, copper, vitamin C, vitamin K, manganese, niacin and folate. These nutrients can boost the immune system, provide energy, improve fertility, and reduce inflammation and prevent blood clots.
“Cashews are also rich in monounsaturated fats, which can help lower LDL (bad) cholesterol and improve heart health,” says Amy Goodson, nutritionist and registered dietitian at The Sports Nutrition Playbook. She also touts the nut’s mineral content, which helps maintain strong bones, and its antioxidants, which help protect cells from oxidative stress and damage.
“Cashews also contain lutein, which contributes to eye and skin health,” says Christine Palumbo, a registered dietitian and nutrition expert in Chicago.
“And cashews are a great substitute for many dairy-based sauces, making them popular in many vegan recipes,” adds Smith.
Is it okay to eat cashews every day?
Despite their many health benefits, cashews are best enjoyed in moderation because they are very high in calories. “One ounce of cashews contains about 157 calories, which is about 16 to 18 whole cashews,” says Palumbo. Put another way, a single cup of whole cashews and halves contains nearly 800 calories. For this reason, according to Palumbo, “portion control is key.”
Goodson agrees, and also warns that cashews, like other nuts, can cause allergic reactions in some people. She also warns that they “have a relatively high oxalate content, which may contribute to the formation of kidney stones in susceptible individuals.”
However, for anyone who doesn’t have allergies or a history of developing kidney stones, it may be good to “incorporate moderate amounts of cashews into the diet,” says Smith. “When purchasing cashews, however, you should choose raw varieties if possible, as roasted cashews often contain higher amounts of sodium or sugar.”
