Anita Mirchandani

Registered Dietitian, Certified Fitness Professional

It’s like Cashew Butta… Baby!

Screenshot 2016-04-19 16.27.58

So I’m a sucker for nut butters. I pride myself on never going a day without eating peanut butter — and the Reduced Fat Skippy kind.  Sure, I’m a dietitian but I grew up in the 80’s and some tastes just CANNOT change.  However, for my little one, I’ve slowly worked on introducing nuts and nut butters to him.  Thankfully, he LOVES peanut butter.  However, I want to expand his palate because it’s a good way to increase his exposure to the other nuts.  I thought I’d put together a little post on the benefits of cashew butter and some easy ways to use it in recipes!

Benefits of Cashews:

  • Reduce Blood Pressure
  • Contain good fats (mostly monounsaturated and polyunsaturated)
  • Contain Vitamin E (known for its antioxidant properties)
  • Contain Vitamin K (beneficial in blood clotting)
  • Low glycemic index food choice

Recipe Tips:

  • Make cashew butter out of cashews and use it as a sauce base for an Asian inspired meal.  It’s so easy to make your own and far from time consuming.  Simply take 2 cups of roasted, unsalted cashews and mix them in a food processor. If you have a food processor setting, that’s the best way to get the butter fast.  Just be sure to give a break every 2-3 minutes so that the blade doesn’t go into overdrive.
  • Ants on a log. Take celery, spread 1-2 tbsp of cashew butter on it and add raisins on top. It’s a great way to get a protein-fiber rich snack and for kids especially!
  • Make a nut cream by whisking about 1 cup water into 1/4 cup nut butter to create a nut cream which is an excellent substitute for heavy cream in pasta sauces and desserts.  Heavy cream can also be made from butter and whole milk but why go there when there are positive benefits associated with nut consumption?

Remember…

  • A healthy and energy-rich snack ranges from 150-300 calories. On average 22 cashew pieces is about 200 calories. Just don’t go over board!

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