Cashew Nuts
Last Updated : May 15,2018

11 |Health Benefits + Nutritional Information of Cashew Nuts | Cashew Nuts, Kaju Glossary + Recipes with Cashew nuts, Kaju |
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What are Cashew Nuts?

All over the world it is known mostly by its nuts owing to its unique taste, free availability and multifarious uses in the kitchen, bakery and confectionery. The kidney-shaped cashew nut is encased in a hard shell with two layers The nut shell is smooth, oily and about one-eighth of an inch thick. Its honeycombed, cellular, inner portion contains the cashew nut. The cashew nut kernel is approximately seven-eighths of an inch in length, and is wrapped in a test or thin brown skin. The nut shell with its side indentation pointed upward, looks like a heart.

Chopped and toasted Cashewnuts: Cashews can be chopped horizontally or vertically, with a sharp knife. These are further roasted as mentioned above.

Honey Roasted Cashews: Cashews roasted to perfection, and then covered in a honey coating with a slight touch of salt.

Milk Chocolate Covered Cashews: Cashews roasted and then rolled in milk chocolate.

Dark Chocolate Covered Cashews: These dark chocolate covered cashews are great! Cashews rolled in high quality dark chocolate will satisfy any chocolate lover.

Masala Coated Roasted Kajus- This Kajus are Roasted & Coated with Masalas/Spices This Kajus are available in flavors like- Roasted Miri , Roasted Red Chilly , Roasted Green Chilly , Pudina Lime , Tomato Masala , Jeera Lime , Garlic Chat , Onion Miri /Onion Tomato, Masala Chat, Chatpatta, Khatha Mitha, Ginger Lime Pudina, Manchurian Masala , Hot Mexican Masala , Schezwan Masala , Bhajiya Kajus etc

Broken cashewnuts
Also called as cashewnut halves - Cashew Kernels broken evenly into 2 parts are less expensive than wholes. They are used in economy packs and also for candy bars, sweets and pastry. Splits are crisper than wholes and sometimes preferred for that reason.
Cashewnut halves
Place the cashewnuts one at a time on the chopping board and with the help of a sharp knife slice each cashewnut into half vertically. These are better store-bought than cut into halves manually at home as it's a tedious and time consuming process.
Cashewnut paste
Cashew paste can be made soaking cashew in little water or milk. Then add it to blender and form a smooth paste using little water. It can be added to vegetable or baked dishes to augment flavour.
Chopped cashewnuts
Cashews can be chopped horizontally or vertically, with a sharp knife. It can be stored in a tight jar and refrigerated. It comes handy to use whenever required.
Crushed cashewnuts
Cashews can be crushed with a mortar and pestle. It can be stored in a tight jar and refrigerated. It comes handy to use whenever required.
Fried cashewnuts
Whole or Half cashews can be shallow or deep fried in Oil, Ghee or Butter, as per the recipie. It can be added to any snack, Rice or Vegetable preparation.
Powdered cashewnuts
Cashews can be finely powdered or coarsely powdered in a grinder. Fine powder can be sprinkled on any sweet preparation. It can be quickly used for making cashew paste, Cashew milk. Coarse cashew powder can be used to make desserts like sheera and halwa.
Toasted cashewnuts
"Toasting" nut, in the oven or in the microwave is one of the good ways to avoid addition of fat. There's nothing like the taste of a freshly roasted cashew. While we love raw and unsalted cashews, especially for cooking, roasted and salted make a delightful snacking experience. The sweetness of the nut is enhanced by roasting and a light sprinkling of salt. Roasted cashews are widely available, both salted and unsalted, whole or in pieces.
Toasted salted cashewnuts
Toasted salted cashews are a treat. . Sprinkling a little salt on toasted nuts enhances the taste and is a delicious snack. It is usually done by; spreading cashews in a single layer over the. Then cook for 10-20 minutes, stirring occasionally, until they are golden-brown. They can burn quickly, so keep an eye on them. Cool them and sprinkle salt as desired. One advantage to toast cashews at home is you can limit the amount of salt. The nut industry apparently uses a salt-flour mixture to increase adhesion, which is the powdery stuff you find at the bottom of a can. In markets, it is available under various brands. Check the freshness with the help of manufacturing and expiry date

How to Select Cashew Nuts
While purchasing cashews in bulk or in a packaged container make sure that there is no evidence of moisture or insect damage and that they are not shriveled. If it is possible to smell the cashews, do so in order to ensure that they are not rancid.

Culinary Uses of Cashew Nuts
" The sweet, buttery-tasting cashew hits the spot as a snack. Seems like we've always enjoyed them.
" It is used as a snack and as an ingredient for desserts, candies, and savory dishes, confectionary items, nut candies and chocolate bars.
" Cashews have become one of the most popular dessert nuts behind almonds. They are delicious in their natural state, or in a variety of candied varieties including chocolate covered and honey roasted cashews.
" They can also be ground into a spread called cashew butter similar to butter. Use as you would peanut butter on bread, crackers, or as a soup thickener.
" Cashew Ginger Sauce tastes good with rice, steamed broccoli, or over stuffed cabbage or use in stir fry vegetables.
" Cashews make delicious nut milk as a substitute for cow's milk. Simply put an appropriate amount of water in a blender and add as many cashews as may be desired to make the strength to you desire.
" To reduce sodium and added fats in the diet, avoid salted, oil-roasted cashew nuts. Choose the plain variety and roast them yourself on a baking tray at 180 degrees Celsius for a few minutes (without adding oil).

How to Store Cashew Nuts
Cashews are highly perishable and can turn rancid quickly due to their high oil content.
Store cashews in a cool, dry place in an airtight container to avoid absorption of other food odors. At room temperature, they will not last long, but if you refrigerate them, they can last up to six months. Cashews may also be frozen up to one year. Because of their high fat content, they should be stored, tightly wrapped, in the refrigerator to retard rancidity. As with most nuts, roasting cashews brings out their nutty flavor.

Nutritional Information of Cashew Nuts, Kaju

28 grams of Cashew nuts.
RDA stands for Recommended Daily Allowance.
Nutritional Information for 28 grams ( 1 ounce) of Cashew nuts.

166 Calories
5.93 grams of Protein
6.2 grams of Carbs
13.13 grams of Fat

0.6 mg of Copper = 31% of RDA

97.2 mg of Magnesium (Mg) = 27.9% of RDA (about 350 mg )

126 mg of Phosphorus : 21 % of RDA (about 600 mg for adult)

0.17 mg Vitamin B1, Thiamine =17.6% of RDA (about 1 mg)

1.68 mg of Zinc = 16.8% of RDA (about 10 to 12 mg)

0.17 mg of Riboflavin, Vitamin B2 = 16 % of RDA (about 1.1 mg)

9.7 mcg of Vitamin K = 12% of RDA (Recommended Daily Allowance)

5.93 g of Protein = 10.78% of RDA ( about 55 g)

0.2 mg of Manganese = 10% of RDA (about 2 to 5 mg)

19.3 mcg of Folate, Vitamin B9 = 9.6% of RDA (about 200 mcg)

1.62 mg of Iron = 7.7% of RDA (about 21 mg)

158 mg of Potassium = 3.3% of RDA (about 4700 mg)

0.33 mg of Vitamin B3, Niacin = 2.8% of RDA (about 12 mg)

28 g of Calcium = 2.3% of RDA (about 600 mg)

0.3 mg of Vitamin E = 2 % of RDA (about 15 mg)

11 Health Benefits of Cashew Nuts, Kaju

1. Good for Heart : Eating a handful of Cashew Nuts a day is said to increase the good cholesterol (HDL) in your body. HDL helps remove bad fats from the blood. In general, walnuts, cashew nuts, peanuts, almonds, pistachios and pine nuts are a healthy snack to carry keep with you as they are rich in monounsaturated fats and polyunsaturated fats. Perfect to eat a mix of them or try different nuts each day for your Heart .

2. Controls Blood Pressure : Cashew Nuts are rich in Magnesium which improves insulin response by lowering insulin resistance. Having very low magnesium will result in the pancreas not secrete enough insulin to control our blood sugar. So Cashew Nuts are a Diabetic’s friend.

3. Healthy Bone Structure : Cashew Nuts are rich in Manganese and assists the body in maintaining healthy bone structure by helping in making enzymes needed to build strong bones. Cashew Nuts are also rich in Phosphorus which helps build bones.

4. Healthy for Diabetics : Peanuts, Almonds, Walnuts and Cashews are rich in Protein and healthy monounsaturated fats which wont spike your blood sugar levels. They are a healthy snack for Diabetics and good to carry a handful with you when you are travelling. They have a low Glycemic Index of 25 which will not spike your insulin levels and keep you healthy.

5. Low Carbs : For those on a Low Carbs diet, Cashews are the prefect answer. A handful of Cashews has only 6 grams of carbs. Also you are eating a NUT which is really healthy.

6. Helps in the formation of Red Blood Cells : Cashews are rich in Copper which helps in the formation of red blood cells. It also helps in keeping bones and immune system healthy.

7. Keeps Anaemia at bay : Cashews have Iron which increases the oxygen carrying capacity of our red blood cells. This makes sure that the billion cells in your body get oxygenated blood and prevent you from feeling tired.

8. Prevents your hair from whitening : Cashews are rich in Copper which keep your hair healthy. Vitamin B3 enhances proper blood circulation in the scalp.

9. Keeps your skin healthy : Cashews are rich in Copper which help in Collagen formation in the skin and bones. Collagen gives skin the strength, flexibility and replaces dead skin.

Glycemic Index of Cashew Nuts, Kaju
Cashew Nuts has a Glycemic Index of 21 which is low. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics. Foods like Cashew Nuts have a low GI and hence don't spike your glucose level as they are absorbed slowly. Great for weight loss and Diabetics.

Health Information of other Nuts:
11 health Benefits of Peanuts
11 health Benefits of Walnuts
9 health Benefits of Almonds

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