I used to think of cashews only as the oddly shaped nut in a mixed nut container, though more recently, I have found them in everything from main dishes to cookies. But it is no surprise seeing the great nutritional benefits of cashews. There is even a set day to celebrate this amazing tree nut and this year National Cashew Day is November 22, 2014.
Cashews are native to Brazil, but are now grown in India, Southeast Asia, and Africa. The entire plant has medicinal purposes and is in the same family as poison ivy. What we know in North America is the cashew nut (actually a seed), that grows from the bottom of the cashew apple. This nut is packed with nutrients. It contains 5 grams of protein per ounce, and high levels of iron, magnesium, phosphorus, zinc, copper and manganese. 
Cashews contain no cholesterol and have a high level of monounsaturated fats, contributing to heart health. The tree itself, including the leaves, bark, and the apple, can kill bacteria and germs, stop diarrhea, and reduce fever, blood glucose, and blood pressure, but because of its delicate nature, it is not shipped to North America or Europe. Dr. Oz includes cashews in his Top 4 Anti-Cancer Superfoods. So why not celebrate National Cashew Day in style with one of the recipes below?
This cashew cheese recipe is gluten free, dairy free, and vegan. It can be used in a dip, lasagna, pizza, or just as a topping to your favorite meal. You could also try it in this vegan lasagna recipe. Substitute eggplant or zucchini for the pasta to add additional nutrients, cut calories, and make it gluten free. Both recipes also contain nutritional yeast which is an excellent source of vitamin B12, and basil which contributes to heart health, has anti-inflammatory properties, and is a great source of vitamin K, vitamin A, manganese, copper, and vitamin C.
As the weather gets cooler, soup is a great option for warming up. Try this 10-spice vegetable soup with cashews. This soup is gluten-free and contains a variety of vegetables and fiber-rich beans. And the best part? It freezes well. Make a large batch and freeze in smaller portions to thaw out for a busy day or when feeling lazy, so you won’t be tempted to get that takeout.
For dessert, try these oat and cashew cookies. These simple no-bake cookies are gluten-free and dairy-free, and have a nice jelly topping made of dates (high in fiber, vitamin A, iron, and potassium) and chia seeds (high in omega-3 fatty acids, fiber, and antioxidants).
So whether cashews are a once in a while treat, or you enjoy them every day, take some time today to celebrate the great nutritional benefits of cashews. Try a new recipe, or share a favorite with friends. Although we don’t get the bark or apple here in North America, we should be grateful that globalization has allowed us to enjoy this nut at all. If you have a peanut allergy, you can order a variety of cashews and cashew products at Blue Mountain Organics, as their facility is peanut free.
by Margaret Merlie
Eat Fit Health Intern
Graduate Student, Drexel University
MS in Human Nutrition, 2015