Cashews are more than just a delightful snack; they are also a nutrient-dense and adaptable ingredient in both sweet and savoury recipes. While most people are familiar with roasted cashews, raw cashews are often overlooked. This tutorial explains all you need to know about raw cashews, including their health advantages and how to handle and store them.
What are Raw Cashew Nuts?
Raw cashew nuts are cashews that have not been roasted or salted and are usually collected from the cashew tree. Contrary to popular belief, cashews are never truly “raw” in their natural state. They are heated to eliminate a deadly shell oil known as urushiol, which is also found in poison ivy.
However, what we call “raw cashews” in supermarkets are shelled and lightly boiled to remove the oil, with no additional roasting or seasoning.
Nutritional Benefits of Raw Cashews
Raw cashew nuts are an excellent source of important nutrients. A one-ounce (28 gramme) serving contains:
- Calories: around 157
- Protein: 5 grammes.
- Fat: 12g, primarily unsaturated.
- Carbs: 9g
- Fibre: 1 g.
- Magnesium is 20% of the Daily Value (DV).
- Copper represents 31% of the DV.
- Iron: 11% of the DV.
- They also contain phosphorus, zinc, and vitamin K, which are essential for biological activities such as energy production, bone health, and immunological support.
Health Benefits of Raw Cashew Nuts:
1. Promotes Heart Health
Raw cashews are abundant in monounsaturated and polyunsaturated fats, which can lower LDL (bad) cholesterol while increasing HDL (good) cholesterol. This improves overall heart health and lowers the risk of cardiovascular disease.
2. High in Antioxidants
Cashews include antioxidants such as polyphenols and carotenoids, which assist to counteract oxidative stress and inflammation in the body.
3. Promotes bone and joint health
Raw cashews contain nutrients such as magnesium, copper, and phosphorus, which help to maintain strong bones and flexible joints.
4. Aids in weight management
Despite their high fat content, studies show that moderate consumption of nuts, such as raw cashews, can help with weight management. Their protein and fibre composition induces fullness, hence reducing appetite.
How to Include Raw Cashew Nuts in Your Diet
- Raw cashews are quite versatile. Here are a few ways to enjoy them.
- Snacking: Enjoy them simple or with dried fruit for a healthy snack.
- Blend into sauces, soups, or vegan cheeses to achieve a creamy texture.
- Baking: Sprinkle over cookies, granola bars, or cakes for crunch and flavour.
- To produce dairy-free cashew milk or cream, soak and puree the cashews.
- Smoothies: Add a handful to your smoothie for added creaminess and protein.
How To Store Raw Cashew Nuts
How to keep raw cashews fresh:
- Store in an airtight container to avoid exposure to air and moisture.
- Cool, Dry Place: If you plan to eat them within a month, store them in the pantry.
- Refrigeration: Keep in the refrigerator for up to six months.
- For long-term storage, freeze cashews for up to a year.
- Cashews can develop rancid due to their fat content, thus appropriate storage is essential.
Frequently Asked Questions (FAQ)
1. Are raw cashews safe to consume?
Yes, commercially available “raw” cashews are safe. They have been briefly steamed to eliminate harmful chemicals, but not roasted or salted.
2. Do raw cashews induce allergies?
Cashews are tree nuts that may cause allergic responses in certain people. If you are allergic to other nuts, see a doctor before eating.
3. What are the differences between raw and roasted cashews?
Raw cashews have a milder flavour and a softer texture. Roasted cashews have a crunchier texture and a more prominent nutty flavour, which is typically salted or flavoured.
4. May I roast raw cashews at home?
Absolutely! Simply place them on a baking sheet and roast at 350°F (175°C) for 10-15 minutes, stirring regularly, until golden brown.
5. Are raw cashews suitable for vegans?
Yes, they are a staple in many vegan diets, used to make non-dairy cheeses, sauces, and creams due to their creamy texture when combined.
Final Thoughts on Raw Cashew Nuts
Raw cashews are a healthy and adaptable supplement to any diet. They are high in healthy fats, plant-based protein, and important minerals and provide a variety of health benefits, including heart health and weight management. Raw cashews are a sensible and delectable choice, whether eaten straight out of the bag or blended into a creamy vegan pasta sauce.
Contact Teddy’s for more information.
See also:
The Irresistible Delight of Chocolate Peanuts