Cashew
Description
The cashew is a kidney-shaped seed sourced from the cashew tree, a tropical tree native to Brazil. It is known for its rich, buttery flavor and versatility in both sweet and savory dishes. Cashews are a staple in various cuisines, serving as a crucial ingredient in everything from stir-fries to desserts.
Common uses
Cashews are commonly used as a snack, either roasted or raw, as well as in a variety of dishes. They are often ground into sauces or pastes, used as a garnish, or included as a key ingredient in desserts, snacks, and main courses.
Nutritional value
Calories
A 1-ounce serving (about 28 grams or a handful) of cashews contains approximately 157 calories.
Protein
This same serving size offers about 5 grams of protein, making cashews a decent plant-based protein source.
Fat
Cashews are high in fats, with around 12 grams per ounce, but these are primarily healthy monounsaturated and polyunsaturated fats.
Carbohydrates
They contain about 9 grams of carbohydrates per ounce, of which sugars are less than 2 grams.
Vitamins
Cashews are a good source of B vitamins, especially thiamin, niacin, and vitamin B6.
Minerals
They are rich in minerals like magnesium, phosphorus, copper, and manganese.
Health benefits
Cashews contribute to heart health due to their monounsaturated fat content, support bone health with their magnesium, and aid in energy production with their B vitamins. They can also help with weight management when consumed in moderation.
Potential risks
Overconsumption can lead to weight gain due to the high fat content. Cashews may also cause allergic reactions in some individuals and can be problematic for those with kidney or gallbladder issues due to oxalates.
Common recipes
Cashews are used in various recipes, from cashew chicken and vegan cashew cheese to cashew butter and cashew milk. They can be found in many Indian dishes like korma and desserts like kaju katli.
Cooking methods
They can be roasted, soaked, blended, or ground to incorporate into a multitude of dishes.
Pairing with other ingredients
Cashews pair well with chocolate, fruits, chicken, and seafood, and complement spicy, sweet, and savory flavors.
Summary
Cashews are a nutrient-dense nut that adds a rich, buttery taste to a variety of dishes. Their historical roots trace back to Brazil, but their influence is now global. They offer substantial health benefits but should be consumed in moderation due to their high fat content. Cashews can be enjoyed in countless recipes and are a beloved ingredient in kitchens around the world.