Cashews have a delicate nutty taste that works well in a variety of dishes including stir-fries, curries, granolas, etc. They also make a healthy and delicious snack on there own. Native to Brazil, cashew trees can grow in any tropical climate, so have been exported to Africa & India which are now the major producing areas.
Health benefits:
- Cashews contain less fat than most nuts, and nearly 75% of it is healthy monounsaturated fat. Cashews are also rich in oleic acid, the ‘’good’’ fat found in olive oil.
- Cashews are packed with vitamins, minerals and antioxidants including vitamins E, K, and B6.
- Cashews are a great source of minerals especially copper, which helps our bodies utilize iron, phosphorus, zinc, magnesium, all of which are important for maintaining good bodily function.
Uses:
- The biggest use of cashews is as a snack often roasted & flavoured with a variety of spice mixes.
- Cashew butter is a popular & nutritious alternative to peanut butter.
- Cashews pieces & flour are used in pastry and many oriental sweets.
Nutritional information per 100 gr of Cashews
- Energy: 553 kcl
- Protein: 18 g
- Total fat: 44 g
- Saturated Fat: 8 g
- Monounsaturated fat: 24 g
- Polyunsaturated fat: 8 g
- Carbohydrates: 30 g
- Fiber: 3 g
- Calcium: 37 mg
- Iron: 6.28 mg
- Selenium: 20 mcg
- Phosporus: 593 mg
- Magnesium: 292 mg
- Potassium: 660 mg
- Vitamin A: 0 UI
- Vitamin B6: 0.42
- Vitamin C: 0.5 MG
- Vitamin E: 0.9 mg
- Vitamin K: 34.1 mcg