Cashews contain useful fats, antioxidants, and plenty of fiber. The protein in cashews has all the essential amino acids and is of high biological value. The phytosterols in cashews have positive effects on cardiovascular diseases because of their ability to reduce the levels of serum low-density lipoprotein (LDL). Additionally, cashews contain phytochemicals that help to protect the brain and improve diabetes.(1) A randomized, controlled trial showed that incorporation of 30 grams of cashews ( bout 15 cashews) a day for twelve weeks reduced systolic blood pressure and increased HDL cholesterol concentrations with no deleterious effects on body weight, blood glucose, or other blood lipids in individuals with type 2 diabetes.(2) This tasty recipe is so easy to make!
Ingredients
1 cup onion
3/4 celery, sliced
1 tablespoon yeast flakes
1 tablespoon onion powder
1/2 teaspoon thyme
1/2 teaspoon celery seed
1/2 teaspoon sage
2 cups whole-grain bread crumbs
2 tablespoons Bragg’s aminos (Use Bragg’s coconut aminos for lower sodium.)
2 tablespoons parsley, dried
2 tablespoons of cold-pressed olive oil
3 tablespoons water
2 cups cooked brown rice
1 cup rinsed, unsalted, raw cashew pieces
1 & 1/2 cup soymilk
1 teaspoon of salt
Directions
Sauté onions and celery in oil and water (or only water).
Add the rest of the ingredients to a bowl. Mix well.
Pat into an oiled baking dish. Bake at 350 degrees Fahrenheit for 45 minutes.
One serving: 1/2 cup
Sources:
Ying, Ying, Chen. The nutritional and bioactive constituents, functional activities, and industrial applications of cashew (Anacardium occidentale): A review.Volume4, Issue4. December 2023. Pages 1606-1621. https://iadns.onlinelibrary.wiley.com/doi/10.1002/fft2.250
Viswanathan Mohan, et al. Cashew Nut Consumption Increases HDL Cholesterol and Reduces Systolic Blood Pressure in Asian Indians with Type 2 Diabetes: A 12-Week Randomized Controlled Trial, The Journal of Nutrition, Volume 148, Issue 1, 2018, Pages 63-69, https://www.sciencedirect.com/science/article/pii/S0022316622108667
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