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Nuts

Cashews

Cashews are a crunchy, yet delicately sweet nut that is treasured around the world for its flavor and health benefits.

Cashews

Beneficial properties

Brain health Heart health Skin health Bone health Weight management

Nutritional highlights

B-complex vitamins, Iron, Selenium, Zinc, Copper, Protein

Detailed information

Cashews are a crunchy, yet delicately sweet nut that is treasured around the world for its flavor and health benefits. Cashews are high in protein and are a rich source of vitamin B-complex and essential minerals such as iron, selenium, zinc, and copper. Cashews are highly beneficial for lowering blood pressure, preventing heart attacks, preventing gallstones, reducing the frequency of migraines, providing energy boosts, strengthening bones, and promoting healthy skin and hair. Cashews have a lower fat content than most other nuts and contain a high amount of oleic acid which is a heart healthy monounsaturated fat that is great for the cardiovascular system. They are also excellent for the nervous system and they are known help keep muscles and nerves relaxed and free from tension and constriction. They can also help the body become more flexible and aid in elasticity of the tendons, muscles, and joints. Cashews have the ability to satiate hunger which decreases overeating and aids in weight loss and weight management. They are also good for overall eye health and they contain a bioflavonoid called zea- xanthin that helps to prevent age-related macular degeneration. For the maximum health benefits try to find raw cashews that are unsalted. Cashews can be eaten as a snack or added to salads, and vegetable or rice dishes. Cashews can also be ground into a nut butter and used to spread on celery sticks, apples, cucumbers, or mixed with dried coconut, honey and spices for a delicious and healthy desert. Good quality cashews can be readily found online or at your local health food store.

Conditions it helps with

Age-Related Vision Loss

Includes: Macular Degeneration

Gallstones

Heart Disease

Includes: Heart Disease (Cardiomyopathy)

Migraines & Headaches

Includes: Migraines / Headaches

Recipes featuring Cashews

4-Layer Enchilada Cakes

Air-Fryer Portobello Burgers with Thousand Island Aïoli

Almost Egg Salad

Baked Kale and Artichoke Dip

Baked Vegetable Biryani

Basil-Leek Pesto Pasta with Cherry Tomatoes and Summer Squash

Big Mac Salad (No Mayo!)

Butternut Bisque with Parsley Pistou

Caramelized Onion & Pepper Quesadillas

Cauliflower Nachos with Walnut Taco Meat

Cauliflower Pasta Salad Lettuce Wraps

Chickpea Wraps with Homemade Spinach Tortillas

Chocolate-Strawberry Whoopie Pies

Coconut Flour Lemon Poppy Seed Muffins with Creamy Lemon Icing

Creamy Cajun Pasta

Creamy Cashew Pudding (Dairy-free)

Creamy Coleslaw (Dairy-free)

Dairy-Free Alfredo Sauce

Dom Thompson's Egg Salad Collard Wraps

Easy Beet Wonderdip

Gluten-Free Cinnamon Rolls (Nut-Free)

Gluten-Free Fig Bars

Gluten-Free Pumpkin Scones with Creamy Maple Glaze

Greek Salad with Air-Fryer Falafel

Green Bean Pasta with Cashew Pesto

Grilled Melon and Black Bean Tostadas

Grilled Mushroom Burgers with Tarragon Crema

Grilled Pineapple Veggie Bowl with Spicy Cashew Crema

Healthy Broccoli Cheddar Soup

Healthy Creamy Pasta with Veggies and Chickpeas

Healthy Unicorn Smoothie

Homemade Pesto (Sauce)

Kasha Pot with Potatoes, Cabbage, and Golden Beets

Low-Fat Homemade Nut Yogurt

Mango-Lime Tart

Mason Jar Salad with Creamy Pesto Dressing

Mediterranean Pasta Bake with Mushrooms and Eggplant

Mixed Winter Veggie Curry with Poppy Seeds

Mushroom and Green Pea Risotto

No-Bake Twix Bars

Paleo Cinnamon Rolls (Nut-free)

Peach-Cranberry Cobbler

Pesto Artichoke Spread

Roasted Tomato and Eggplant Soup

Southern-Style Banana Pudding Parfaits

Southwest Spaghetti Casserole

Southwest Stuffed Sweet Potatoes

Stove-Top Macaroni and Cheese

Strawberry Dessert Pizza

Sweet Fig Flatbreads

Sweet Potato Casserole with Herbed Mushroom Stuffing

Sweet Potato Lasagna

Tempeh Nacho Salad with Creamy Chipotle Dressing

Tu-No Casserole (Tuna Casserole)

Gluten-Free Carrot Cake Muffins

Caesar Dressing

Kale Caesar Salad

Lasagna with Tofu Ricotta

Quesadilla with Black Beans

Rice Casserole with Lentils

Spinach Artichoke Dip

Vegetable Korma

Vegetable Tikka Masala

Veggie Potluck Pasta Salad

Zucchini Rollatini with Quinoa and Chickpeas

Creamy Coleslaw Dressing (Dairy-free)

Cheesy Spaghetti Squash Casserole

Pumpkin Pie with Cinnamon Cashew Cream

Roasted Peach and Ginger Chia Pudding

The Basic White Sauce

The Best Cole Slaw Ever

Honey Mustard Dressing

Asian Noodle Salad

Home On The Range Dressing

Creamy Veggie Cheese Pasta

Cashew Cheese Sauce

Sugar-Free Carrot Cake (Dessert)

Protein Pasta Sauce

Butternut Squash Mac & Cheese (Dinner)

Basic Cashew Cream

Butternut Squash Mac & Cheese

Creamy Pasta Soup

Roasted Cauliflower Soup

Whole30 Chicken Tenders

Broccoli and “Cheddar” Soup

Creamy Vanilla Smoothie Bowl

Bold Filling Lentil Taco Salad

Golden Glow Sauce

Simple Parmesan

Birthday Cake Cookies

Chickpea Brownies

Blueberry Cheesecake Bars

Coconut Chocolate Chip Larabars

No Bake Pumpkin Pie Bars

Healthy Cookie Dough Bars

Pumpkin Spice Donut Holes

No-Bake Matcha Cheesecakes

No-Bake Vanilla Cookie Pie (gluten-free!)

High Protein Trail Mix

Superfood Trail Mix

Cinnamon Raisin Protein Balls

Buffalo Cauliflower Wings

No Bake Protein Balls

Brownie Energy Balls

Coconut Chocolate Chip Energy Balls

Key Lime Energy Balls

Blueberry Muffin Energy Balls

Cranberry Energy Bites

Cookie Dough Protein Bites

Hidden Veggie Mac and Cheese

Copycat Panera Mac and Cheese

Beauty Beet Pasta

Creamy Pumpkin Alfredo

One Pot Enchilada

Green Goddess Soup

Lasagna Soup (with ricotta and garlic knots!)

Easy Taco Salad

Broccoli Cheddar Soup

Chili Stuffed Baked Potatoes (oil-free)

Baked Cauliflower Mac and Cheese

BBQ Chickpea Tacos

Roasted Red Pepper Alfredo

Healthy Cheese Quesadillas (oil-free)

Mexican Stuffed Sweet Potatoes (oil-free)

Curry Chicken Salad

Tuna Curry Bowl with Cauliflower Rice

10-Minute Crispy Tofu Lettuce Wraps with Thai Peanut Sauce

Penne Ala Vodka (oil-free)

Authentic Pad Thai (easy!)

Arugula Pesto (oil-free)

Creamy Pumpkin Pasta

Creamy Cauliflower Cashew Alfredo Pasta

Cake Batter Protein Shake

Carrot Cake Protein Balls

Birthday Cake Protein Balls

Cranberry Orange Protein Balls

Gingerbread Protein Balls

Sugar Cookie Protein Balls

Snickerdoodle Protein Balls

Chocolate Peppermint Protein Balls

Salted Chocolate Protein Balls

Build a meal plan featuring Cashews