Welcome to the all new First Friday Food Feature! Where we’ll highlight a whole food plant based ingredient on the first Friday of every month! Today, we’re kicking things off with the vegan favorite and incredibly versatile cashew! We’ll discuss the health benefits of cashews, as well as practical ways to use them in plant based cooking. Plus, enjoy some delicious vegan recipes utilizing cashews!
First, what does whole food plant based (WFPB) actually mean? A whole foods plant based diet is a stricter version of the vegan diet. Foods are eaten in their most natural state (or as close to their most natural state as possible), and they are minimally processed. For a list of foods to avoid on a WFPB diet, click here.
The term whole food plant based was coined by Dr. T. Colin Campbell: best known as the author of The China Study.
Cashew Health Benefits
The healthiest cashew varieties are unsalted and dry roasted or raw.
- Excellent source of protein
- Low in sugar
- Heart-healthy fat (and rich in unsaturated fats)
- Good source of copper, magnesium, and manganese
- important nutrients for energy production, brain health, bone health, and immunity
- Rich in antioxidants
- Contain some fiber
- Good source of iron
- Contains potassium, folate, zinc, phosphorus, selenium, thiamine, vitamin C, vitamin E, vitamin K, and B vitamins
Cashew Fun Facts
- Although commonly referred to as tree nuts, cashews are actually classified as seeds
- Native to Brazil
- Grows on the outside and hangs from the bottom of the cashew apple
- cashew apples are a fruit from the cashew tree
- Dry, wet tropics are ideal for growing cashew trees
- Cashews are surrounded by a shell that contains toxic oil
- cashews are always roasted, boiled, or steamed before they are deshelled
- The skin irritant from the toxic shell is related to poison ivy
- Most widely produced nut in the world
- Over 90% of the world’s cashews are consumed in the United States
- Less frequent allergen compared to other nuts
- November 23 is National Cashew Day
Cashews and Plant Based Cooking
Not only are cashews highly nutritious, but they are incredibly versatile as well. Cashews are often used as the base for many plant based cheeses, creams, and sauces.
For the smoothest texture, it is best to soak cashews in water overnight. Alternatively, cashews can also be boiled in water for about 15-20 minutes or until the cashews have softened.
Pro tip: the longer you blend in the food processor, the smoother the texture. Depending on what you are making, sometimes it can take up to 10 minutes in the food processor to obtain a silky, smooth texture. Just be patient–it’s worth it in the end!
Boiled 20 minutes 
Begin soaking 
Soaked overnight
Plant Based Cheese (and other dairy substitutes)
Vegan Cashew Recipes
One of my favorite cashew dishes EVER! 🌱
Cream of Cauliflower Soup with Tofu Bacon
Really, really delicious! 😋
For more amazing vegan recipes utilizing cashews, be sure to check out my cashew Pinterest board. What are your favorite recipes with cashews? Have you ever made a vegan cashew cheese or other dairy alternative? Let me know in the comments below! And be sure to follow me on social media this week for lots of vegan cashew deliciousness! 😋
Also, be sure to come back next week for additional ways to utilize the food processor in plant based cooking! 🌱
Who would have thought cashews could make so many different things? I’ll never forget the first time I made a cheese sauce for my vegan family, by soaking cashews! And it tasted good if I do say so myself! If boiled, would some of the nutrients be lost? And you’re so right about taking longer to get smooth in the processor. That is true for making hummus as well. Patience! Thanks for the information!
Cashews are extremely versatile and one of my favorite things to cook with!
Wow, great question! You are correct, some of the nutrients are lost when cashews (or other nuts) are boiled. Exactly how much is not known, but it’s certainly better to soak cashews overnight in water to retain as many nutrients as possible. 🌱