Cashews

Also known asAnacardium occidentale · 腰果

Name: Cashew (Anacardium occidentale) — the kidney-shaped seed of the cashew tree, a relative of mango and pistachio. It grows at the bottom of a fleshy fruit called the cashew apple.

Description

The cashew tree is native to north-eastern Brazil, and was carried by Portuguese traders to India and East Africa in the 16th century, where it flourished. Today Vietnam is the largest processor, and countries such as India, Côte d'Ivoire and Tanzania are major producers. The cashew apple is eaten and made into juice and spirits in Brazil, India and Africa, but the nut is the main crop.

The cashew's shell contains a caustic, skin-irritating oil, related to the toxin in poison ivy, so cashews are never sold in their shells. Even “raw” cashews on sale have been steamed or heated to remove it, which makes true raw cashews unsafe to eat. The nut is soft, sweet and buttery, and widely used in Asian and Indian cooking, curries and sweets.

Main nutrition value

Cashews provide healthy unsaturated fat, protein, magnesium, zinc, copper and iron, and are somewhat higher in carbohydrate than most other nuts.

How best to be consumed

Cashews are creamy and mild, and used in both sweet and savoury dishes.

1. Eat a small handful as a snack, unsalted if possible.
2. Add to stir-fries, curries and salads for crunch.
3. Soak and blend to make creamy dairy-free sauces, cheeses and desserts.
4. Grind into a paste to thicken Indian curries and kormas.
5. Buy from reputable sources, since true raw cashews are not safe to eat.

Overconsumption could cause…

Cashews are healthy in sensible portions.

1. Weight gain from eating large handfuls, since nuts are very energy-dense.
2. Tree nut allergy, including cross-reaction in people allergic to pistachios, which can be severe, so anyone allergic should avoid them.
3. Oxalates, which matter for people prone to kidney stones when eating a lot.
4. Irritation from truly raw cashew shell oil, which is why only properly processed cashews should be eaten.

GroupsTree NutsCashew family (Anacardiaceae)Low sodiumRich in ironRich in magnesiumRich in potassiumRich in seleniumRich in zinc

Made intoCashew Butter

Related foodsPistachiosBlack WalnutsAlmondsHazelnutsBrazil NutsPine Nuts

Wikipedia — Cashew, used for origin, naming and history: https://en.wikipedia.org/wiki/Cashew