Is Cashew Butter A Healthy Snack?
In recent years, nut butters have finally earned their space on the grocery store shelf. While peanut butter remains a delicious staple, alternative nut butters are getting attention also–and for good reason. Cashew butter is one of the newer nut butters making its way to the market. And, it’s one that can be enjoyed guilt-free! Delicious and creamy, cashew butter brings health benefits to the table too.
What Is Cashew Butter?
If you like the flavor of cashews, you’ll probably love cashew butter for its smooth and creamy goodness. This nut butter is made with baked or roasted cashews to achieve the best taste and texture. The process starts with high-quality raw cashew nuts. After baking, they are blended until the texture is nice and smooth.
Other ingredients are then mixed into the pure cashew butter to add flavor. If you choose a cashew butter from Betsy’s Best, you’ll find organic honey and organic stevia on the label as natural sweeteners. Flavorings such as cardamon, coconut, and Himalayan pink salt are then added to perfectly balance the sweetness and elevate the overall sensory experience.
Because they are all natural, you’ll want to refrigerate your cashew butter after opening. Stir it slightly before consuming for the best taste. The few, high-quality ingredients truly make for a gourmet cashew butter. It’s perfect for spreading, dipping, or eating on its own. You can also mix it into recipes to enhance all kinds of meals and treats.
One thing to note about the nut butters from Betsy’s Best is that they all include chia seeds. Chia seeds are a healthy, natural source of fiber. They help round out the nutritional value along with the texture of the product.
Health Benefits of Cashew Butter
Cashew nuts themselves have many health benefits. And, when you enjoy all natural cashew butter like the one from Betsy’s Best, you get all of them in a sweet spoonful.
Good for Your Heart
Thanks to their health unsaturated fats, all nuts have the capacity to boost heart health. They can lower your risk for heart disease and they can also bring down your cholesterol levels if you enjoy them regularly. Cashews, in particular, help to lower LDL (“bad”) cholesterol while giving a boost to HDL (“good”) cholesterol. HDL works to absorb cholesterol that’s in the heart and transport it to your liver to get broken down.
The New England Journal of Medicine links nut consumption to a decreased chance of dying from heart disease, cancer, and respiratory disease. This is all thanks to the high amounts of protein, fiber, vitamins, minerals, and antioxidants found in cashews. This makes them anti-carcinogenic, anti-inflammatory, and heart-protective.
Good for Your Blood
Consuming cashews regularly in the right amount can help you avoid deadly blood diseases. Since cashews have high amounts of copper, regular consumption will help your body eliminate “free radicals” from your system. Free radicals link to the breakdown of cells, which leads to premature aging and harmful diseases.
Many people don’t get enough copper, and that can lead to a deficiency in iron. Cashews are a great source of copper and many other minerals, so regularly consuming them is a great way to boost your health.
Good for Your Eyes
Your eye is a sensitive exposed membrane that gets met with a lot of bacteria every day. If you live in an urban environment, your eyes are even more susceptible to infections. Pollution and other things in the air can effect our eyes and impact our overall health. Luckily, cashew intake can help protect them!
Cashews contain Zea Xanthin, which is a powerful antioxidant pigment. The retina of your eye will readily and directly absorb this pigment. When absorbed, it works to form a protective layer on your retina. This also helps protect your eye from the sun’s UV rays, which can harm your vision over time.
For the elderly, Zea Xanthin can work to prevent macular degeneration caused by age. For everyone, it can help keep your eyes healthier overall.
Good for Your Skin
The oil derived from cashew nuts features proteins, antioxidants, and even phytochemicals that benefit the skin. Minerals such as magnesium, iron, phosphorus, zinc, and selenium are all great for your skin’s health. Selenium even has anti-carcinogenic qualities.
Good for Your Hair
Consuming cashews can help keep your scalp and hair looking healthy. With the copper found in cashews, your body can take that and use it to produce melanin, which pigments the hair. This enhances the natural color of your hair. Plus, linoleic and oleic acids bring out it’s smoothest, silkiest texture for the world to see!
Good for Your Diet
Last but most certainly not least, cashews can play a starring role in your healthy diet. Cashews actually contain two essential dietary fibers that your body cannot produce internally.
These two fibers are oleic acid and palmitic acid. Since your body can’t produce them itself, you have to consume them through the foods you eat. These dietary fibers are critical in your body’s ability to digest food.
Proper digestion is important for everyone, but there are also some other dietary benefits of cashews that can promote a healthy lifestyle. Weight loss is a big one, and cashews contribute to maintaining a healthy weight in multiple ways.
For instance, the presence of fiber and protein will both help fill you up to curb your appetite and help you avoid overeating. The high content of healthy fats found in cashews will do the same. That means adding a spoonful of cashew butter to your morning routine, snacks, and meals will help you eat less and stay fuller for longer.
If you are looking to drop some weight, many studies point to moderate nut consumption promoting faster weight loss. While many people wrongly associate high fat content with weight gain, studies have shown the opposite to be true.
One showed that regular nut consumers had a consistently lower BMI (Body Mass Index) than those who did not consume nuts. These studies concluded that consuming nuts will not lead to any weight gain. Meanwhile, with cashews having Omega-3 fatty acids and other beneficial ingredients, they can contribute to your metabolism’s ability to burn extra fat.
Put all of these things together and it’s easy to see that cashews are a healthy addition to your diet whether you aim to lose weight, tone up, or just live an active lifestyle.
There are many ways to enjoy cashew butter–with one of our favorites simply being by the spoonful! But, it’s also such a tasty and versatile ingredient in snacks, meals, treats, and beverages. Here are some fun ideas to incorporate cashew butter into your healthy lifestyle.
Make It A Dip
Straight out of the jar and into a bowl, cashew butter makes for a great tasting and healthy dip. Veggies and fruits pair perfectly with Cardamon Cashew Butter or Toasted Coconut Cashew Butter. This is the perfect grab-and-go snack idea for you or your kids. Just seal up a serving in an airtight container and throw it in a lunch box along with chopped apples, pears, grapes, or any other food you’d like to dip.
Mix It Up With a CB&J
If you think cashew butter tastes good on its own, wait until you start making your own creations. Peanut butter and jelly sandwiches are a classic, but how about cashew butter sandwiches? Enjoy cashew butter on toasted bread by itself, or add on your favorite jam or fruit spread for a flavor profile worthy of the finest restaurant.
Cashew Butter Cardamom Doughnut Holes
If you’re ready to try baking with cashew butter, this is a great place to start! These doughnut holes get baked in the oven rather than fried, reducing the fat content and making them a smart snack idea. You can also skip the glaze if you want to bring the sugar content down even more. Get the full recipe here.
Cardamom Cashew Butter Cookie
Cookies are the ideal bite-sized treat. With the addition of Cardamom Cashew Butter, these cookies have just the right amount of sweetness and crunch. To make, you’ll just need to combine brown sugar, flour, and an egg along with baking soda, vanilla, sea salt, and some chopped cashews. This recipe also includes white or dark chocolate chips to add even more flavor!
You can have these cookies baked in about ten minutes, so if you’re craving a yummy treat, follow the recipe.
The Blue Majik Butter Milk
There are plenty of snack creations that bring out the crunch, texture, and flavor of cashew butter–but what about a beverage? In the context of a drink, cashew butter isn’t just added for thickness. This recipe, in particular, really brings out the flavor of our Coconut Cashew Butter.
You’ll just need a couple tablespoons of the Toasted Coconut Cashew Butter and blend it together with three cups of water, a packet of Stevia, and two capsules of Blue Magik. Mix in a quarter teaspoon of sea salt and you’ll have a fun and healthy drink even the kids will love!
Easy Eggless Eggnog
While eggnog may be a holiday favorite, you might just find yourself making this one year-round. It’s an easy recipe that involves no egg or dairy products whatsoever.
To make it, start with two tablespoons of the Toasted Coconut Cashew Butter. Combine it with a can of coconut milk, a half cup of nut milk, a few dates, and a teaspoon of vanilla extract. Add a teaspoon of Bourbon maple syrup, a half teaspoon of chai spice, and an eight teaspoon of salt. Finally, add a tablespoon of the Cardamom Cashew Butter and combine it in a blender.
The result is a delicious eggnog for two! You can swap out some ingredients to your liking for a slightly different flavor. For instance, coconut milk will make for a thicker beverage. Try almond or cashew milk to see how the alternatives taste. These recipes are super fun to experiment with, so don’t be afraid to go a little nutty!
Cardamom Cashew Iced Coffee
If you’re a coffee lover, you have to try this supercharged iced coffee drink. All you need is a cup of cold coffee, half a frozen banana, half a cup of ice, and two tablespoons of the Cardamom Cashew Butter. Blend all of the ingredients together and you’ll instantly get to enjoy one of the most yummy drinks you’ve ever made.
The Possibilities Are Endless
These recipes are really just the tip of the iceberg. We have countless recipes that use our cashew butters and other natural nut butters to make your favorite dishes even better. You can even make crab cakes, white bean chili, or honey-glazed chicken. Find all the recipes here.
Try It For Yourself
At Betsy’s Best, we believe the best-tasting products can only come from using the highest-quality ingredients. That’s why all of our nut butters use the finest natural and organic ingredients around. Try Betsy’s Best Gourmet Cashew Butters out for yourself.