Today's recipe is for an Easy Vegan Cashew Cheddar!
This recipe will help at the times you want to have something cheese on top of the bread or on pizza, and you don't have access to store-bought vegan cheeses or just don't want to buy one.
Ingredients are easy to find and simple to make :)
Enjoy the recipe along with the benefits you can get from cashews!
Rich in nutrients
Cashews are rich in a range of nutrients. One ounce (28 grams) of unroasted, unsalted cashews provides you with around:
Protein: 5 grams
Fat: 12 grams
Carbs: 9 grams
Fiber: 1 gram
Copper: 67% of the Daily Value (DV)
Magnesium: 20% of the DV
Manganese: 20% of the DV
Zinc: 15% of the DV
Phosphorus: 13% of the DV
Iron: 11% of the DV
Selenium: 10% of the DV
Thiamine: 10% of the DV
Vitamin K: 8% of the DV
Vitamin B6: 7% of the DV
Cashews are especially rich in unsaturated fats — a category of fats linked to a lower risk of premature death and heart disease.
They’re also low in sugar, a source of fiber, and contain almost the same amount of protein as an equivalent quantity of cooked meat.
In addition, cashews contain a significant amount of copper, a mineral essential for energy production, healthy brain development, and a strong immune system. They’re also a great source of magnesium and manganese, nutrients important for bone health.
Contain beneficial plant compounds
Nuts and seeds are considered antioxidant powerhouses, and cashews are no exception.
Antioxidants are beneficial plant compounds that keep your body healthy by neutralizing damage-causing molecules known as free radicals. In turn, this helps reduce inflammation and increases your body’s ability to stay healthy and free from disease.
Cashews are a rich source of polyphenols and carotenoids — two classes of antioxidants also found in other tree nuts.
Studies link antioxidants in nuts like walnuts, pecans, and almonds to lower levels of oxidative cell damage.
Due to their similar antioxidant profile, cashews may be expected to offer similar oxidation-fighting benefits. This may be particularly true of roasted cashews, which appear to have an increased antioxidant activity compared with their raw counterparts.
That said, the number of cashew-specific studies are limited and more research is needed before strong conclusions can be made.
May help you lose weight
Nuts are rich in calories and fat. Hence, people wishing to lose weight have traditionally been advised to limit the amount of nuts in their diet.
However, research is starting to link nut-rich diets to greater weight loss and overall lower body weights than nut-free diets.
This may in part be explained by the fact that cashews appear to provide the body with fewer calories than once thought.
According to the FoodData Central database of the United States Department of Agriculture (USDA), cashews provide 157 calories per 1-ounce (28-gram) serving.
However, recent research suggests that the human body may only digest and absorb around 84% of these calories. This is likely because a portion of the fat they contain remains trapped within the cashew’s fibrous wall rather than being absorbed during digestion.
On the other hand, roasting or grinding nuts may increase your body’s ability to fully digest them, thereby increasing the number of calories absorbed.
As a result, weight loss benefits may be strongest for whole, raw cashews, although more research is needed to confirm this. And you may be sacrificing the antioxidant benefit that comes with roasting cashews.
In addition to providing fewer calories than expected, nuts are also rich in protein and fiber, which are known to reduce hunger and promote feelings of fullness, both of which can further promote weight loss.
May improve heart health
Diets rich in nuts, including cashews, have been consistently linked to a lower risk of disease, such as stroke and heart disease.
A few studies have focused on the specific heart health benefits of cashews.
One found that people with type 2 diabetes who consumed 10% of their daily calories from cashews had lower LDL (bad) cholesterol to HDL (good) cholesterol ratios than those who ate no cashews at all.
A low LDL to HDL ratio is typically viewed as a marker of good heart health.
Two other studies link cashew nut consumption to higher HDL cholesterol levels and lower blood pressure, as well as lowering total and LDL cholesterol levels.
However, a recent review shows conflicting results. One of the included studies suggests that regular intake of cashews may lower blood pressure and triglyceride levels. However, it finds no effect on total, LDL, or HDL cholesterol levels.
Similarly, another review failed to find any significant changes in cholesterol or triglyceride levels following the consumption of 1–3.8 ounces (28–108 grams) of cashews per day for 4–12 weeks.
Researchers suggest that these inconsistent results may be due to the limited number of studies and their small participant sizes. They conclude that although cashews are just as likely to benefit heart health as other nuts, more research is needed to confirm this.
There also may be differences based on whether participants in these studies replaced more unhealthy snacks with cashews or just added cashews to their current eating patterns.
May be beneficial for people with type 2 diabetes
People with type 2 diabetes may benefit from adding cashews to their diet.
That’s in part because cashews are a good source of fiber, a nutrient that helps prevent blood sugar spikes and which is believed to offer protection against type 2 diabetes.
Studies looking at the effects of cashews on blood sugar levels are limited.
However, in one study, people with type 2 diabetes who ate 10% of their daily calories from cashews had overall lower insulin levels — a marker of blood sugar control — than those who ate no cashews at all.
Moreover, cashews only contain 8 grams of net carbs per portion, of which less than 2 grams come from sugars.
Net carbs refer to the total amount of carbs in a food, minus the amount of fiber it contains — providing a value for the net amount of carbs that your body can actually absorb.
Substituting foods higher in net carbs and sugar with cashews is likely to help reduce blood sugar levels.
That said, more research is needed to examine the effects of cashew-rich diets in people with type 2 diabetes.*source
Prep: 1 day 20 min
Cook time: 20 min
Servings: 4 portions
Calories per serving: 295 kcal
Find the recipe & nutrition facts below :
3/4 cup cultured cashew milk (75 gr. cashews + 250 ml + 1 probiotic pill)
6 tbsp coconut oil
1/2 cup tapioca flour (or cornstarch)
1 tsp brine from olives jar
1 tsp soy sauce
1 tsp teriyaki sauce
2 tbsp nutritional yeast
1 tsp tomato paste
1 tsp black salt (or pink)
Step 1: First, let's make the cultured milk. Boil the cashews for 10 minutes, then drain and place hot in the blender along with 250 ml of water. Blend until perfectly smooth.
Step 2: Pour milk in the jar and add the contents of a probiotic pill. (or use the yeast for cheese, not perfect but will work). Let the milk to culture overnight in a warm place.
Step 3: On the next day add all of the ingredients in a medium saucepan, bring to boil, and boil until the consistency is extremely thick, stirring constantly.
Step 4: Now, you will need a water bath for your cheese, steam the cheese for 25 minutes.
Step 5: Transfer the cheese in the silicone form of choice (or stretched with foil glass bowl)
Step 6: Let it cool down completely and place in the fridge for at least a few hours.