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Cashew nuts, those crunchy, versatile nuts, have become a staple of healthy snacks, plant-based cooking and gourmet cuisine. But did you know that our raw cashews, from Vietnam, offer much more than just their exquisite taste?
An important source of magnesium and lipids, raw cashews (which undergo no cooking process) are twice as rich in vitamins and vitality as conventional cashews! This revelation takes you on an exploration of the often little-known benefits of this nugget from South-East Asia. In this article, we delve into the world of raw cashews from Vietnam, highlighting their nutritional properties and their contribution to a healthy, balanced diet.
Nutritional composition of raw cashew nuts :
Here are the typical nutritional values of these raw nuts for a 100-gram portion:
- Calories: 553 calories
- Proteins: 18 grams
- Fat: 44 grams
- Carbohydrates: 30 grams
- Fibers: 3 grams
- Vitamins: mainly K, E, B6 vitamin and B1 vitamin (thiamine)
- Minerals: mainly magnesium, phosphorus, copper, and zinc
- Other: antioxidants, in particular polyphenols
Health benefits :
Raw cashews can have many benefits for our health, here are just a few:
- Promote cardiovascular health thanks to their content of unsaturated, monounsaturated and polyunsaturated fatty acids, which can help reduce LDL (bad) cholesterol levels in the blood.
- These exceptional nuts can also contribute to bone health, as they contain essential micronutrients such as magnesium and phosphorus, as well as dental health.
- Thanks to the presence of E vitamin, and minerals such as zinc and copper, they support the immune system, promoting good health.
- They help maintain a healthy weight thanks to their protein and fiber content, which leads to a feeling of satiety and regulates blood sugar levels.
- Promote healthy skin thanks to their antioxidant content, which protects cells against oxidative damage caused by free radicals and neutralizes them.
- They can contribute to digestive health thanks to their fiber content, which promotes regular intestinal transit.
- They provide lasting energy thanks to their carbohydrate and healthy fat content, making them an ideal snack for physical and mental activity.
Culinary uses of raw cashew nuts :
Raw cashew nuts from Vietnam are so versatile in the kitchen that they can be used in many ways in recipes to add a touch of crunch or creaminess, while promoting a healthy, balanced diet.
For example, you can use them as a snack, as this nut is delicious and nourishing on its own, or mixed with other dried fruits for a natural, energy-boosting blend.
They can also be used to make homemade cashew milk, a delicious and creamy plant-based milk alternative for smoothies, cereals or baking recipes.
Raw cashew nuts can be made into creamy sauces, so we recommend leaving them to soak for a few hours, then blending them to obtain a cashew cream to accompany pasta, vegetables or salads, or as a tasty dip for raw vegetables.
They can be used as an alternative to cheese in vegan cooking, by leaving them to ferment for a few days you'll obtain an equivalent to cream cheese without any dairy products. Also ideal for custards and as a substitute for crème fraîche, cashews are a basic ingredient in crusine.
They add a crunchy texture and rich flavor when used as a topping for main courses, as in many Asian-influenced dishes, and can be made into vegetable ice cream to create a variety of indulgent vegan desserts, such as cheesecakes, puddings or energy bars.
These culinary uses demonstrate the versatility and creativity of these little nuggets, offering endless possibilities for satisfying taste buds and promoting a healthy, balanced plant-based diet.
Comparison between commercial and raw cashew nuts :
Commercial cashew nuts are often exposed to heat, so they are roasted or toasted, which gives them a stronger flavor and a crispier texture. They can be seasoned or salted to add extra flavor. Raw cashews, on the other hand, are sun-dried rather than roasted, so they retain their natural texture and milder flavor. They are rich in essential nutrients such as healthy fats, proteins and minerals, and can be used in a variety of recipes such as smoothies, sauces and raw desserts. Comparatively, raw cashews are often preferred by those seeking a vegan, closer-to-nature, unprocessed diet, while store-bought cashews can be enjoyed for their more intense flavor and crunchiness.
How to store raw cashew nuts :
To best store raw cashew nuts and preserve their freshness and flavor, follow these handy tips:
- Transfer raw cashews to an airtight container, such as a glass jar or airtight metal can, to protect them from moisture, light and oxidation.
- Store them in a cool, dry place away from direct sunlight, such as a kitchen cupboard or pantry.
- Our advice: store cashews in an airtight container in the fridge if you plan to keep them for a long time.
- You can store them in the freezer if you plan to keep them for a long time. In this case, it's best to place them in an airtight freezer bag to avoid exposure to moisture.
- As for our Vietnamese cashew nuts, we advise you to store them in their packaging, making sure to close them tightly, or in an airtight glass jar. Note that their texture is slightly softer than traditional cashew nuts, simply because they are really raw!
Precautions to take when eating raw cashew nuts :
Here are a few precautions to keep in mind when eating raw cashews to ensure a safe and enjoyable experience:
- Food allergies: like most nuts, cashews are considered common allergens. If you have a known allergy, avoid contact with or consumption of raw cashews to avoid a severe allergic reaction.
- Excessive consumption: excess is bad for your health. Although raw cashew nuts are nutritious, they are also high in calories and fat. Excessive consumption can therefore lead to unwanted weight gain. We recommend that you eat them in moderation as part of a balanced diet.
- Proper storage: you need to be very careful about how you store your raw cashew nuts, because if they are not stored properly, they can become rancid or moldy.
By following these simple precautions, you can safely enjoy the delicious and nutritious benefits of raw cashews.
To close this article:
We are proud to work directly with producers and in partnership with Maison Chance, which gives decent work to people in social difficulty in Vietnam and works every day to help them emancipate themselves.
