Cashews are one of the most popular and delicious of all the tree nuts. Packed full of nutrition makes them extremely beneficial to your health.
This nut contains potassium, calcium, magnesium, phosphorous, iron, copper, zinc, chloride, manganese, retinol, and carotene.
It also contains Vitamin E, thiamine, riboflavine, niaicin, folate, pantithenate, biotin, selenium, soluble and insoluble fiber, and it’s zero cholesterol.
Although they are rich in fat… the fat they contain is the “good fat”. However, they are lower in fat than most other nuts. But do keep in mind they need to be eaten in moderation to avoid weight gain.
They’re excellent to use in any dish that calls for nuts. They’re great in trail mixes, steamed veggies, salads, in desserts and as toppings for desserts.
Health Benefits of Cashews
They contain oleic acid which is a heart healthy monounsaturated fat that promotes cardiovascular health.
Studies have shown diabetics that add monounsaturated fat added to a low fat diet helps reduce triglyceride levels.
One half cup of cashews supplies 33 percent of the recommended daily amount of zinc.
Zinc has been proven to strengthen an over-strained immune system and helps destroy colds viruses and infections.
Cashews contain copper which stimulates melanin. Melanin is a pigment for making your hair and skin glow. It’s also an antioxidant that helps eliminate free radicals that produce wrinkles. It also plays a major part of energy production.
They contain magnesium which helps regulate nerve and muscle tone by balancing calcium. Magnesium also helps reduce blood pressure and reduces the frequency of migraines. Studies show it promotes sleep for women suffering from menopausal issues.
Green Bean-Cashew Casserole
- 3 cans cut green beans drained (14 1/2 ounces each) OR 4 cups frozen or fresh cooked green beans
- 1 can golden cream of mushroom soup
- 1/2 cup milk
- 1 cup dried onions
- 2/3 cup cashews chopped
- Combine green beans, 3/4 cup dried onions and 1/3 cup cashews in a casserole dish.
- Mix the cream of mushroom soup and milk together until smooth. Stir into the casserole.
- Bake for 30 minutes on 350 degrees.
- Stir the casserole and top it off with the remaining dried onions and bake for 5 more minutes.
- Right before serving, top it off with remaining cashews.