Looking for an adequate snack can be quite a difficult task. It is easy to go for the chips, but a healthier alternative to get you through the day are cashews. Cashews can be a crunch for the top of a salad, blended into cashew milk, or a great snack all on their own.
- An ounce of unsalted cashews is just 157 calories and 67% of the daily value of copper, and 20% of the daily value of both magnesium and manganese
- Cashews are rich in unsaturated fats which lower the risk of premature death and heart disease
- Cashews are a great source of fiber and contain almost the same amount of protein as an equivalent quantity of cooked meat
- The copper in cashews is an essential mineral for energy production, healthy brain development, and a strong immune system
Recipes:
Cashew Chicken (onceuponachef.com)
- 3/4 cup roasted, unsalted Cashews
- 1/4 cup Water
- 2 teaspoons Cornstarch
- 4 tablespoons Hoisin Sauce
- 1 tablespoon Soy Sauce
- 1 1/2 pounds boneless, skinless Chicken Breasts
- 1/2 teaspoon Salt
- 1/4 teaspoon freshly Ground Black Pepper
- 2 tablespoons Vegetable Oil
- 6 medium Garlic Cloves, minced
- 8 Scallions
- 2 tablespoons Rice Vinegar
- 1/4 teaspoon Asian Sesame Oil
- Preheat the oven to 350°F.
- Place the cashews on a baking sheet in a single layer. Toast in the oven until fragrant, about 5 minutes. Set aside; they will crisp up as they cool.
- Meanwhile, prepare the sauce: in a small bowl, whisk together the water, cornstarch, hoisin sauce, and soy sauce. Set aside.
- Place the chicken pieces in a large bowl. Sprinkle with the salt and pepper and toss to coat evenly.
- In a large nonstick skillet, heat 1 tablespoon of the vegetable oil over high heat until very hot. Add half of the chicken to the skillet and stir-fry until lightly browned but not cooked through, about 3 minutes. Transfer to a plate.
- Add the remaining tablespoon vegetable oil to the skillet; then add the remaining chicken, garlic and white parts of the scallions. Stir-fry until the chicken is lightly browned but not cooked through, about 3 minutes. Return the first batch of chicken to the pan. Turn the heat down to medium and add the rice vinegar; cook until evaporated, about 30 seconds.
- Add the sauce mixture to the chicken; cook, tossing, until the chicken is cooked through and the sauce is nicely thickened, about 1 minute. Remove from the heat. Stir in the scallion greens, cashews and sesame oil. Serve immediately.
Sweet and Spicy Roasted Cashews (theconscientiouseater.com)
- 2 cups Raw Cashews
- 1 tablespoon Olive Oil
- 2 tablespoons Maple Syrup
- 3/4 teaspoon Sea Salt
- 1/2 teaspoon Ground Cayenne Pepper
- Preheat your oven to 375°F / 190°C and line a baking sheet with parchment paper
- In a bowl, mix together all of the ingredients, starting with just ¼ teaspoon sea salt. *You can also add more or less ground cayenne pepper to taste.
- Pour the coated nuts into your lined baking sheet. Spread the nuts out so that they're not touching each other.
- Bake the cashews for 5 minutes. Give them a stir before returning them to the oven to bake another 4-5 minutes or until golden.
- Remove the nuts from the oven and sprinkle over the remaining ½ teaspoon of sea salt.
- Allow the cashews to cool completely so they become hard and caramelized.
- Store the nuts in an airtight container at room temperature for 1-2 weeks.
Cashew Milk (cookieandkate.com)
- 1 cup Raw Cashews
- 4 cups Water
- 1-2 tablespoons Maple Syrup or Honey or Agave Nectar
- 2 teaspoons Vanilla Extract
- Dash of Sea Salt
- Pinch of Cinnamon
- Soak the cashews in water at least 4 hours, or overnight in the refrigerator. Drain the cashews and rinse until the water runs clear. Add the cashews and two cups water to a blender. Start on a low setting and increase the speed until the cashews are totally pulverized. This could take 2 minutes in a high-powered blender or longer in a regular blender.
- Blend in 2 cups more water*, your sweetener of choice, vanilla extract, sea salt and cinnamon (optional). If your blender can’t totally break down the cashews, strain the milk through a fine mesh strainer or cheese cloth. Store the milk in a covered container in the refrigerator. It should keep for 3 to 4 days.
**WATER RATIO: The ratio of water to cashews (4 to 1) in this recipe yields milk that is somewhere between 2% and whole milk in terms of creaminess. I think it’s just right as-is, but you can use less water for even creamier results.
