cashews [skip 'em]
Cashews are rich in copper, manganese, and magnesium, supporting bone health and energy metabolism. They provide good plant-based protein and heart-healthy monounsaturated fats, with less total fat than most tree nuts.
About
Cashews are the kidney-shaped seeds of the cashew apple tree (Anacardium occidentale), native to northeastern Brazil but now cultivated extensively in tropical regions worldwide, particularly in India, Vietnam, and West Africa. The edible cashew nut develops outside the cashew apple fruit in a hard shell containing toxic oils, requiring careful roasting and processing to render it safe for consumption. Cashew nuts have a buttery, slightly sweet flavor and creamy texture that distinguishes them from other tree nuts. The raw nut kernels are pale ivory in color and become golden when roasted; they are notably soft and brittle compared to harder nuts like almonds or walnuts.
Cashews are distinguished by their lower fat content relative to other nuts and the predominantly monounsaturated nature of their lipids, making them a relatively heart-healthy choice among nuts.
Culinary Uses
Cashews are versatile in both sweet and savory applications across global cuisines. In Indian cooking, cashew paste and crushed cashews enrich curries and cream sauces; in Southeast Asian cuisines, cashews feature in stir-fries and as garnishes. They are popular in Western confectionery and baking, appearing in cookies, brittle, and chocolate products. Cashew butter serves as a dairy-free and peanut-free alternative to peanut butter. Whole roasted cashews function as snacks or toppings for salads and grain bowls. Cashew cream—made by blending soaked cashews with water—provides a rich, neutral base for vegan cooking, sauces, and desserts. The nuts pair well with warm spices, salt, and both sweet and umami flavors.