Today's beneficial seasonal food from the Plant Kingdom...

Cashews

We’ve noticed that cashews have kind of a bad rep (“too much fat”,) but it is only because no one knows its components and the great benefits these can provide. We also had a misconception about them until we researched and learned about their health benefits. In vegan and raw cuisine, cashews are a must. They gives food a dairy-like texture, and sometimes taste, when mixed with the right ingredients. When we make vegan cheese, the best one is made out of cashews. OK, so we all know they taste great, but lets learn more about this cream kidney-shaped nut.

History: The cashew tree is native to the coastal areas of Northeastern Brazil. From South America, cashews were brought to India by the Portuguese in the late 16th century. From there, they were introduced to Asia, Africa, and later to Australia. The Tupi name acaju became caju in Portuguese and cashew in English. Commercial cashew plantations in tropical America didn’t start until the 20th century.

Description/taste: Cashews are actually the kidney-shaped seeds of a fruit, the cashew apple, which grows on the cashew tree. They were initially thought to be toxic because of the caustic oils found in the hard shell that contains them, but even “raw” cashews (the kind that aren’t roasted) are lightly heated while still in their shells before these are opened, a process that causes the caustic oil to be expelled. This makes cashews ready for consumption when they get to the store for you to enjoy. Cashews have a sweet taste when lightly roasted, and when they are “raw”, their delicate flavor makes them perfect for culinary experimentation.

Nutritional Info:
Cashews have a lower fat content than most other nuts, 75% of its content is unsaturated fatty acids and 75% of the unsaturated fatty acid is oleic acid, which studies have shown promotes good cardiovascular health, even in individuals with diabetes.
Its monounsaturated fat content can help with “bad fats” by reducing high triglyceride levels and lowering HDL cholesterol.
Their complex carbohydrate content is higher than any other nut.
Cashews are very rich in copper, which is an essential component in many enzymes, and plays a role in wide range of psychological processes including iron utilization, elimination of free radicals, development of bone and connective tissue, and the production of the skin and hair pigment called melanin.
They are also rich in magnesium, potassium, iron, zinc and tryptophan.
Cashews have some calcium, phosphorous, selenium and Vitamin E.
Phytonutrients present in this nut are: alpha-catechin, beta-carotene, beta-sitosterol, cardanol, gallic acid, epicatechin, limonene, leucopelargonidine, and naringinen.
One ounce of cashews equals five grams of protein and one gram of fiber.

Usage: The key word here is balance. One third of a cup of cashews per individual per day is ideal and sufficient. We use cashews as the creamy-texture dairy-replacement ingredient for so many vegan dishes like: cashew cheese, pesto, creamy soups (blended,) cashew ravioli, added to a veggie sauté, sweet and sour tempeh, creamy alfredo sauce, and tomato sauce. You can also add it to your trail mix. If you put cashews under heat, make sure it’s under 125° to preserve their healthy oils. Soaking the cashew in water for about four hours will activate its natural enzymes and, like with any nut or seed, will make the cashew turn into a predigested food that is easier to digest.

Sources: http://www.healthrecipes.com/cashews.htm, http://www.whfoods.com/, http://www.world-foodhistory.com/2009/01/cashew-nuts.html, The 150 Healthiest Foods on Earth by Jonny Bowden, Ph.D., Staying Healthy with Nutrition by Elson M. Hass, MD