cashew nuts - 10
Rich in monounsaturated fats and copper, cashews also provide magnesium, phosphorus, and manganese. A 1-ounce serving contains approximately 150 calories and 5 grams of protein.
About
The cashew nut is the kidney-shaped seed of the cashew apple, the accessory fruit of Anacardium occidentale, a tropical tree native to northeastern Brazil. The nut develops inside a hard, double-layered shell located at the base of the cashew apple. Raw cashews must be carefully processed to remove the toxic oils from the shell before consumption. The kernel itself is ivory-colored with a buttery texture and mild, slightly sweet flavor that develops more complexity when roasted. Primary cultivars are grown throughout tropical regions, with Vietnam, India, and Côte d'Ivoire leading global production.
Culinary Uses
Cashew nuts are versatile in both sweet and savory applications. They are consumed as roasted and salted snacks, ground into creamy butter or milk for dairy-free applications, and incorporated into Asian, African, and Indian cuisines as a base for curries, sauces, and desserts. In Western cuisines, cashews appear in baked goods, confections, and as a coating for proteins. The high fat content and neutral flavor make them ideal for creating rich sauces and cream substitutes in plant-based cooking.