Cashews

By Katrin Koelle
Updated on 08. May. 2020

The cashew's mild flavor, lovely texture and relatively low fat content compared to other nuts makes it an excellent ingredient for

share Share
print
bookmark_border Copy URL

Cashews...

  • ...are relatively low in fat.
    At almost 41 percent fat, cashews are not exactly diet foods, however they contain considerably less fat than most nuts, which generally have a 60 percent fat content.
  • ...support muscle and nerve health.
    The high magnesium content in cashews ensure that the nervous system and muscles function well, and also protect against cramps and sore muscles. 100 g of cashews covers almost 90 percent of your daily requirement of this mineral.
  • ...strengthen the bones.
    Cashews contain 31 mg of calcium and 375 mg of phosphorus per 100 gram serving, a perfect combination for strong bones and healthy teeth.
  • ...are great for vegetarians.
    100 g of cashews contain 17 g of protein and 270 mg of magnesium.
  • ...support blood health.
    Cashews contain almost 3 mg of iron per 100 g serving, which helps the body with blood formation and can help ward of anaemia.
  • ...are good for the eyes.
    With 10 mg vitamin A per 100 g, cashews are not among the top suppliers, but they contribute a considerable amount to the supply. This ensures good vision (especially at night) and also healthy skin.
  • ...interact poorly with certain medications.
    Cashews are high in tryptophan, which can have adverse reactions with certain medications, such as the painkiller tramadol.

What You Should Know About Cashews

In Thailand, the fruit of the cashew tree is called "mango of the forest" for good reason: botanically, this evergreen plant is closely related to the mango tree. Its fruits are unique, because it produces two of them: the colorful cashew apples, which Brazilians use to make juice and jam, and the cashew nuts, which dangle from the tree in their hard skin like an appendage. 

In order to get the coveted cashew kernel, a lot of effort is necessary: To make the very hard shell easier to crack - which is usually done by hand - cashew nuts must first be roasted. After cracking, the kernels are heated again to remove the brown seed skin.

Origins

Cashews originally come from South America. Today, they are cultivated mainly in India, East Africa, Brazil and Asia.

Season

Cashews are available all year round.

Taste

Cashews boast very mild, fine and slightly sweet taste. Their consistency is much softer than that of real nuts and a bit creamy.

Our Favorite Cashew Recipes

Find all our recipes with cashews here.

How Healthy Are Cashews?

With only 42 g fat per 100 g serving, cashews are a relatively low-fat nut. Their abundance of protein and magnesium make them the perfect snack for vegetarians and vegans. In addition, cashews are high in tryptophane, from which serotonin, also called the "happiness maker", is produced in the brain. 100 g of cashews contains a whopping 450 mg of tryptophane.

Although an allergy to cashews is relatively rare, it can lead to particularly severe symptoms. Therefore many experts advise caution when eating cashews if you're allergic to other types of nuts.

CASHEW NUTRITIONAL INFO (100 g)  
Calories 575
Protein 21 g
Fat 40.5 g
Carbohydrates 30.7 g
Fiber 2.4 g

Shopping and Cooking Tips

Shopping

The shell of cashew nuts is not only extremely hard, but also contains a poisonous oil, while the kernels themselves are inedible raw. This is the reason why cashews can only be bought already peeled and dried. If you value sustainable cultivation and highest quality, we recommend that you choose cashews that are fair trade and organically farmed.

Storage

Cashews can stay fresh for a long time in their sealed packaging if stored in a cool, dry place. Opened packages should be resealed as airtight as possible and used up quickly, because cashews can quickly take on the aroma of strong-smelling foods and also quickly become rancid.

Preparation

If you're roasting cashew nuts we suggest shopping them up first, as their irregular shape can lead to inconsistencies if cooked whole. Chopping is very easy: simply place the kernels on the work board and chop them with a large, heavy knife. 

What To Make With Cashews

Whether in pastries, rice dishes, noodle dishes, salads, poultry, fish or vegetables, cashews' mild nutty taste and buttery texture enhances a wide array of dishes. They pair particularly well with Asian flavors, especially in dishes cooked in a wok. Cashews also make a delicious snack, either raw, roasted, or prepared with spices like nutmeg or cinnamon. 

Add comment