Cashews are delicious and known for their buttery, salty, and sweet taste. They are absolute chameleons and can be used to make a ton of different recipes including granola bars, sour cream, vegan “cheese”, plant based “milk”, yogurt, cheesecake, caramel and more.
In addition to cashews tasting like dessert, they actually have tons of added health benefits and should be added into everyone’s regular diet. Here is the nutrient profile of one-ounce (28g) of raw cashews:
- 155 calories
- 8.5g carbohydrates
- 5.1g protein
- 12.43g fat
- Vitamin E, K, and B6
- As well as minerals such as copper, phosphorus, selenium, zinc, magnesium, and iron
Cashews have a lot of benefits for your body and your overall health. It is important to know that not only do they have a lower fat content then most other nuts, they also have a good portion of their fats being heart-healthy monounsaturated fats which aid in the prevention of heart disease.
Cashews are also wonderful for your blood! Your body utilizes the copper and iron within the cashew to help the body form functional red blood cells. These minerals help your bodies immune system, blood vessels, bone health, and energy production.
Interestingly enough, magnesium is calciums sidekick when it comes to healthy bones and cashews are riddled with magnesium. Did you know that 2/3 of all the magnesium in the human body is found in our bones? Magnesium give your bones their physical structure while it also helps regulate nerve and muscle tone. To keep your body at optimal health, it is incredibly important to understand what magnesium does for your body and how it interacts with calcium.
“…Magnesium serves as Nature’s own calcium channel blocker, preventing calcium from rushing into the nerve cell and activating the nerve. By blocking calcium’s entry, magnesium keeps our nerves (and the blood vessels and muscles they innervate) relaxed. If our diet provides us with too little magnesium, however, calcium can gain free entry, and the nerve cell can become overactivated, sending too many messages and causing excessive contraction.” (whfoods.org)
But don’t nuts like cashews make you gain weight?
It is actually quite the opposite, in studies published in the journals Obesity and American Journal of Clinical Nutrition, it showed that women who consumed nuts a few times a week were less likely to gain weight and actually had an easier time with weight management. It is actually recommended that you add nuts into your regular routine as a cardioprotective component of your diet and to maintain a healthier weight. Nuts help keep people satiated and contribute to heat production within the body (thermogenesis), which boosts metabolism.
Cashews are delicious, nutritious, and add a plethora of benefits to your diet. Try eating them a few times a week to keep your bones strong, heart healthy, and aid in weight management. Try this creamy cashew burrito for breakfast, lunch, or dinner, either vegetarian or vegan-style!
Cashew Sour Cream Breakfast Burrito
Cashew Sour Cream
- 1 cup cashews (boiled or soaked)
- 1/4 cup of water from boiling cashews or regular water
- 1/2 juice of a medium lemon
- 1 tbsp apple cider vinegar
- 1/4 – 1/2 tsp salt (to taste)
- 1/2 purple onion diced (although any type will do)
- 4 medium sized white mushrooms diced
- 1 red bell pepper diced
- 1 orange or yellow bell pepper diced
- 1/2 cup spinach roughly chopped
- 1 ripe avocado mashed (1/4 per burrito)
- 6 eggs (or sub the cheesy tofu scramble recipe for vegan burritos)
- 2 cloves garlic minced
- 1 tsp paprika
- 1 tsp olive oil (not necessary – you can water fry***)
- Franks buffalo sauce (or any other hot sauce you prefer – Valentina hot sauce also works well)
- 4-8 slices of aged cheddar (optional) sub for vegan cheese or skip the cheese all together
- 4 multigrain burrito wraps (original, spinach, or any other style of wrap will do)
- You can prepare the sour cream the night before or the morning of.
Then take the boiled cashews, and 1/4 cup of the water that the cashews were boiled in and add them to a blender cup (personal sized smoothie cup works best), you can use a larger blender or food processor as well. Add the rest of the sour cream ingredients to the blender cup and blend on medium to high for 1.5 minutes or more until blended into a cream (no chunks remaining). You may need to feed 1-2 tbsps of water into the mixture at a time if it does not have enough liquid to blend.Once the sour cream is made, set aside and prepare the burritos.
- IF starting the sour cream the night before you can soak the cashews in hot water in a bowl overnight so that the cashews are fully covered by the water and a plate sits on top of the bowl keeping the heat in.
- OR the morning of you can place the cashews in a pot covering them with water and bring them to a boil. Once boiling turn off the heat and let them sit on the hot element to keep soaking for another 10 minutes or so to make sure they are extremely soft.
Bring the frying pan to medium heat and place the 2 minced cloves of garlic into the pan with 1-2 tbsp of oil or add 1/4 – 1/3 cup of water to fry them in (waterfrying).
- Side note: IF making these burritos vegan, make the cheesy tofu scramble recipe before you begin frying up the veggies.
Place the diced onion, and bell peppers into the pan as well. Begin to fry everything together so that the garlic and onion starts to become fragrant.Add in the diced mushrooms and 1 tsp paprika into the veggie mixture.Once everything is cooked thoroughly and there is no water left in the pan you can turn the pan down to a low-medium heat and place the 6 eggs, and 1/2 cup of chopped spinach into the veggie mixture. Start mixing the eggs thoroughly into the veggies to make a sort of scrambled eggs (or add in your already scrambled tofu and mix for 1-2 minutes). You want more of a scrambled texture not an omelette texture. Don’t be afraid to get in there and mix them up. The egg scramble will only take a few minutes to cook until the eggs are fluffy, this is when you want to remove them from the heat, do not let them dry out as you want the creaminess of scrambled eggs. It is okay to leave the egg mixture in the pan off the hot element while you prepare the next steps. Lay out 2 of the burrito wraps, mash 1/4 of the avocado into each of the wraps, next take a tbsp of sour cream and spread it on each of the wraps. Pour a tbsp or more of hot sauce onto the middle of each of the wraps then add 1/4 of the veggie egg mixture to each wrap, place a slice or two of aged cheddar on top and roll up the burritos.Place the burritos (seam side down) in a new pan on medium heat with a spray of oil for cooking if needed and cover with a lid, check in a few minutes and once golden brown, flip the burritos to toast the other side. It is important to have them covered with a lid so the cheese can melt into the inside of the burrito when browning the outside.
- Side Note: I like to add 1/2 cup of water to the frying pan with the veggies and garlic to that they cook through more thoroughly and become soft, it’s almost like frying and steaming at the same time!
Serve the burritos with some fruit, hashbrowns, or a smoothie for a delicious, nutritious breakfast full of veggies, protein, and healthy fats to keep you full!
- When cooking the burritos prepare the last 2 burritos so they are ready to grill when the other burritos are done.