SW (Split and Wholes) Cashew Nuts represent a blend of whole cashew nuts and those that have been naturally split. These nuts have a characteristic sweet and buttery flavor and are widely used in both savory dishes and desserts. Cashews, while high in fat, contain a good amount of heart-healthy monounsaturated fats.
Nutritional Information (per 100g): (Note: Nutritional values can vary based on the specific variety and processing methods. The following are approximate average values for raw cashews.)
- Energy: 553 kcal
- Protein: 18g
- Carbohydrates: 30g
- Sugars: 6g
- Fat: 44g
- Saturated: 8g
- Fiber: 3.3g
Ingredients: Raw cashew nuts (both whole and split).
What it is good for:
- A good source of protein and healthy fats.
- Contains essential minerals like magnesium, phosphorus, and zinc.
- Rich in antioxidants, including zeaxanthin and lutein.
- Supports heart health due to the monounsaturated fat content.
- Good source of vitamins, especially B-vitamins.
How to Use: Raw SW cashew nuts can be consumed directly as a snack. They can be soaked and blended to make cashew-based creams, sauces, or milks. Additionally, they can be roasted for a richer flavor or incorporated into a variety of dishes, desserts, and baked goods.
Recipe Idea – Creamy Cashew Sauce: Ingredients:
- 1 cup raw SW cashew nuts, soaked for 4-6 hours or overnight
- 1/2 cup water
- 2 garlic cloves
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions:
- Drain and rinse the soaked cashews.
- In a blender, combine the soaked cashews, water, garlic cloves, lemon juice, salt, and pepper.
- Blend until smooth and creamy. If the sauce is too thick, you can add a bit more water to reach your desired consistency.
- Taste and adjust the seasoning if necessary. Use the sauce over pasta, roasted vegetables, or as a dip.
Diets it fits into:
- Vegan
- Vegetarian
- Gluten-Free
- Paleo
- Keto (in moderation)
Note: While cashews are generally safe for most people, they can cause allergies in some individuals. It’s always important to be cautious when introducing any nut, especially to those who haven’t consumed them before. Cashews are also relatively high in oxalates, which can be a concern for people prone to kidney stones.
