Healthy Highlight: Cashews

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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
  1. Preheat the oven to 350°F.
  2. 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.
  3. Meanwhile, prepare the sauce: in a small bowl, whisk together the water, cornstarch, hoisin sauce, and soy sauce. Set aside.
  4. Place the chicken pieces in a large bowl. Sprinkle with the salt and pepper and toss to coat evenly.
  5. 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.
  6. 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.
  7. 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
  1. Preheat your oven to 375°F / 190°C and line a baking sheet with parchment paper
  2. 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.
  3. Pour the coated nuts into your lined baking sheet. Spread the nuts out so that they're not touching each other.
  4. 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.
  5. Remove the nuts from the oven and sprinkle over the remaining ½ teaspoon of sea salt.
  6. Allow the cashews to cool completely so they become hard and caramelized.
  7. 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
  1. 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.
  2. 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.