Superfood Saturday: Get Inventive with Cashews

In the event you’re going to name one thing a “superfood,” it’s obtained to have a brilliant energy. And for cashews, it’s shape-shifting.

These little curled nuts aren’t simply good as a crunchy, poppable snack (although they’re nice that means). Chopped cashews can add crunch and nuttiness to salads and noodle bowls. They’ll add construction to no-bake desserts. As a nut butter, cashews present a singular taste that give sandwiches and sauces a brand new kick. Blended, cashews are the bottom for most of the “cheese-like” vegetarian choices out there. And so they’re even out there as a milk, like almond milk, for an additional low-calorie possibility in your cereal.

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And, after all, they’re additionally tremendous wholesome. They’re loaded with fats, however it’s the great sort: Cashews, like different nuts, provide monounsaturated fatty acids, which have been proven to regulate blood strain and scale back fats across the stomach, in accordance with analysis printed on the U.S. Nationwide Library of Medication. They’re additionally a superb supply of copper, in accordance with the Academy of Diet and Dietetics, which helps your physique take up iron after which works with the iron in your weight-reduction plan to assist type pink blood cells, and magnesium, a mineral that aids in blood strain and blood sugar management, in accordance with the Nationwide Institutes of Well being.

However watch out! As a result of they’re fatty, they’re additionally calorie-dense. 1 / 4-cup of uncooked nuts has 180 energy, in accordance with the U.S. Division of Agriculture (USDA). So be sure you measure them out should you’re snacking.

Higher but, measure these cashews to make use of them in certainly one of these 5 scrumptious recipes:

1. 5-Ingredient Banana Nut Muffins >

banana-nut-muffin

You don’t want cupboards bursting with elements to be a scratch baker, and also you don’t need to coat your counter tops in flour, both: Utilizing bananas, rolled oats and cashews, these crunchy nut muffins might be made with simply 5 easy elements. Make a double batch on Saturday to share with the household, and also you’ll have sufficient to take one to work every morning for a heat, microwaved breakfast that’s filling and (simply) do-it-yourself.

2. Key Lime Pie Vitality Balls >

Key-Lime-Energy-Bites

In the event you love the cool-and-tangy taste of a slice of key lime pie—and who doesn’t?—however you need to keep on plan, these power balls are your ticket to the islands. With cashew items so as to add some crunch and protein to the flavors of key lime, graham cracker and almonds, you may simply open the fridge and pop one for a cool, creamy cruise to palate-pleasing paradise—all with out the guilt.

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three. Caramelized Banana “Zoats” >

zoats

That’s not a typo. “Zoats” are made by including shredded zucchini to oats on your morning meal—which sounds … completely different. However the squash provides quantity and vitamins to the meal with out bumping up the energy, so that you get extra to refill on with out filling out, and the flavour of the zucchini is masked by the opposite elements you add to the bowl. Flavors like cashew butter, vanilla and banana are used to make a caramelized banana bowl for a candy, filling begin to your morning.

four. Blueberry Burst Vitality Balls >

blueberry bites

Cashews carry construction to those balls, and dates pump up the sweetness, however the blueberries steal the present. These little antioxidant powerhouses are extra concentrated in these power balls than in a blueberry granola bar, providing a snack that’s simply as transportable and satisfying, however with fewer energy.

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5. Gingerbread Freezer Fudge >

cashews

You don’t have to attend for December to benefit from the style of gingerbread. Cashew butter makes this easy, no-bake fudge recipe so creamy it’ll soften in your mouth. And ready in a silicone ice dice tray, it’s portion managed, so that you’ll by no means have to fret that you simply’re overindulging.

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