I love eating all kinds of tree nuts. Once I start munching them, I can never put a stop to it. Yes, I can go nuts on nuts! So too is my hubby. We are “NUTTY” people!
During festive seasons, we see wide selection of processed nuts at the supermarkets. We will be spoilt by choices. For the premium brands, the prices are not cheap as well. Because of that, we only consumed them sparingly and selectively.
Recently I chanced upon a great recipe on how to roast cashew nuts in a newspaper. The steps are super-duper straight-forward except that it takes an hour to roast the nuts. One must also keep an eye on the nuts to avoid over-roasting. Since then, we got to enjoy this healthy snack, by the kilos with huge savings. A kg of high quality cashew nuts only cost S$16. With the approaching Christmas and Chinese New Year, these DIY roasted nuts are ideal for serving to family and friends. Don’t you agree?
There is, however, a note of caution. Tree nuts (walnuts, almonds, pecan, pistachio, Brazil nuts, hazelnuts and cashews) and peanuts (legume) may pose allergy and choking hazard to baby and toddlers. Last December, my 4-year old son had developed an asthmatic cough after consuming some grounded peanuts. Although he has fully recovered, we were advised by a pediatrician that he should avoid peanuts until he is older. So parents, remember to consult your pediatrician before introducing any kind of food that may pose risk of allergy to your kids, more so if your family has history of nuts allergy or other food allergies. (for further reading, please click here.)
Below is some useful information about cashew nuts I found from internet that I would like to share with you:
Health benefits of eating cashew nuts:
- Cashew nuts are cholesterol-free and rich in heart-protective monounsaturated fats. Because of this, they help support healthy levels of low good (HDL) cholesterol. With 37.7 % of the daily recommended value of monounsaturated fats, cashew nuts can reduce triglyceride levels in diabetics, protecting them from further complications.
- Cashew is a great antioxidant. With it high copper content, cashew nuts helps the body utilize iron, eliminate free radicals, develop bone and connective tissue, and produce the skin and hair pigment melanin. Copper is vital in energy production and antioxidant defenses, producing greater flexibility in blood vessels, bones and joints.
- Cashew nuts’ high magnesium content helps to protect against high blood pressure, lower risk of heart disease and promote normal sleep patterns in menopausal woman. Magnesium also works with calcium to support healthy muscles and bones in the human body.
- Cashew nuts, like other nuts, have been associated with a reduced risk of gallstone diseases.
- Cashew nuts have a high energy density and high amount of dietary fiber, both which have been attributed to a beneficial effect on weight management, but only when eaten in moderation.
- Cashew nuts helps to maintain healthy gum and teeth.
- Cashew nuts are considered to be a “low-fat nut” as compared to other tree nuts such as almonds, walnuts, peanuts and pecan. They are also a good source of oleic acid, the same fatty acid that makes olive oil so heart healthy.
Type of cashew nuts:
- The Brazilian cashew is the largest, softest and whitest cashew. Some find them sweeter or richer in taste.
- Cashews from India are smaller and crispier. They can be either sweet or bland. They are more ivory in color. Do you know that India is the largest producer and exporter of cashew kernels in the world?
- Vietnam cashew pieces are extremely sweet. Those nuts shown in this posting are the produce of Vietnam.
How to select:
- Whether purchasing cashews in bulk or in a packaged container, make sure that there is no evidence of moisture or damage by insects and that they are not shriveled.
- Due to their high content of oleic acid, cashew nuts are more stable at room temperature. Hence, they should be stored in a tightly sealed container in the refrigerator, where they will keep for about six months, or in the freezer, where they will keep for about one year.
How much cashew nut to eat:
- Eat 18 medium cashew nuts in one serving (30 grams). Don’t eat more than 3 servings per week. If you need to gain weight, then you can add 2 more servings to your weekly intake. Always ensure that you are replacing other dietary fats. By simply adding the cashew nuts to your diet, you will add extra calories to your diet.
How to maximise the benefits of cashew nuts:
- Avoid salted, oil-roasted cashew nuts to reduce sodium and added fats in the diet. Choose the plain variety and roast them yourself (without adding oil) by following the instructions in my post. For a bit of variety, add cashew nuts to your favourite stir-fry recipe.
- Organic cashew nuts
- Cashew.in – The Cashew Nut WWW Database
- Health 24 – Nuts
- Healthy Benefits of Cashew Nuts
- WHFoods: Cashews
>> Click on page 2 below for step-by-step instructions on how to roast cashew nuts………..