Cashew butter is one of several varieties of food spreads that can be made from just about any kind of nut, and is ideal for those with peanut allergies. It can be healthier than peanut butter, as it is high in unsaturated fat, while peanut butter is often high in monounsaturated fats. Cashew butter is rich and creamy in flavor, and when stored, the oils and solids separate easily from each other, requiring them to be mixed before each use. Unlike many other nuts, cashews do not contain omega-3 fatty acids, and this goes for cashew butter as well. Despite this, cashew butter supplies large amounts of other heart-healthy fats, essential amino acids, and magnesium, but it is also highly caloric. If you're aiming for a low-carb, high-protein diet, then the ratio of protein to carbohydrates in cashew butter makes it an ideal snack option. Cashew butter is high in protein, B vitamins, and unsaturated fats that help boost metabolism, promote cellular health, increase skin and muscle tone, and enhance the immune and nervous systems. While it contains less fat than most other nut butter varieties, a single teaspoon of unsalted cashew butter contains 94 calories, 12% of the daily value of fat, and 8% of the daily value of saturated fats. 75% of the fat in cashew butter is oleic acid, which is a heart-healthy unsaturated fat found in olive oil. A tablespoon of cashew butter provides 10% of the recommended dietary allowance for magnesium for men over 30 and 13% of the RDA of magnesium for women over 30. You can also get at least a small amount of every essential amino acid out of a serving of cashew butter. Those looking to cut down on sodium may want to search out unsalted cashew butter.
Cashew Butter [Vegan]
- 1 cup cashews
- 1 tbsp melted coconut oil
- 2 tbsp unsweetened coconut flakes
- 2 tbsp vegan chocolate chips, melted
- 1/2 tbsp agave
- 1 tsp vanilla
- sea salt to taste
- Put cashews in food processor and allow to process for a few minutes until broken down.
- Add the rest of the ingredients and continue processing, stopping to scrape down the sides of the container as needed.
- Continue to process until mixture is smooth and creamy
Cashew butter can be incorporated into your daily diet by spreading it on toast, adding it to smoothies or oat meal, using it as a dip for apple sauce, or as a base for cashew nut cheese. It is recommended to store your cashew butter in the refrigerator after first use to prevent it from going bad. According to the University of Kentucky Cooperative Extension Service, it is better to eat raw cashew butter due to the higher nutrient levels over the roasted variety. As one tbsp of cashew butter can contain 94 calories and 8g of fat, it is recommended that you keep your portions to one or two tablespoons per day if you are trying to lose weight, as these calories can quickly add up.