Cashews in a nutshell
Scroll down for a delicious vegan
raspberry cheesecake recipe!
by Jill Aida Horn, MPH
Cashews are more than just a snack—they’re a nutrient-dense powerhouse that nourishes brain, hormones, and skin while offering a satisfying, buttery richness. With their unique blend of minerals, amino acids, and healthy fats, cashews remind us that indulgence and nourishment can coexist beautifully.
1. Minerals for Mood and Hormone Balance
Cashews are rich in magnesium, zinc, and copper—minerals essential for hormone synthesis, adrenal balance, and neurotransmitter production [1]. Magnesium calms the nervous system, while zinc and copper support thyroid function and collagen formation [2]. Together, they help regulate mood, reduce stress, and promote steady energy throughout the day.
2. The Power of Healthy Fats
The monounsaturated fats in cashews support cardiovascular and metabolic health, while aiding nutrient absorption and stabilizing blood sugar [3]. Studies show that diets including nuts like cashews improve insulin sensitivity and reduce inflammation, contributing to long-term hormonal and metabolic balance [4].
3. Brain Fuel and Skin Vitality
Cashews provide amino acids like L-tryptophan, which the body converts into serotonin—the neurotransmitter responsible for calm and contentment [5]. Their high antioxidant and polyphenol content also protects against oxidative stress, promoting skin elasticity and a healthy glow from within [6].
Final Bite: Cashews remind us that the foods that taste best can also be deeply functional. They help regulate hormones with their high mineral content, stabilize blood sugar with protein and healthy fats, and support healthy nervous system function. They are a great snack to incorporate into your day and also make for an amazing, creamy base for healthier treats (especially if soaked for a few hours). Try it out in this week’s vegan cheesecake recipe (it’s sooo good)!
Recipe of the Week
Vegan Lemon Raspberry Cheesecake
(gluten-free, dairy-free, and naturally sweetened)
Crust:
2 ½ cups pitted dates — boil until soft, then mash with a fork
3 cups almond flour
Filling:
2 ¾ cups raw cashews, soaked in hot water for 1–2 hours, then drained
⅓ cup coconut yogurt
Juice of 4 lemons (about ½ cup)
1 tsp vanilla extract
⅔ cup melted coconut oil
½ cup maple syrup
1 cup frozen raspberries
Optional toppings:
Fresh raspberries, shredded coconut, or a drizzle of maple syrup
Directions:
Line a 9-inch springform pan with parchment paper.
Combine mashed dates and almond flour in a bowl until a sticky dough forms. Press evenly into the base of the pan to form the crust.
In a high-speed blender, combine soaked cashews, coconut yogurt, lemon juice, vanilla, coconut oil, and maple syrup. Blend until smooth and creamy.
Pour about three-quarters of the cashew cream over the crust and smooth the top with a spatula.
To the remaining one-quarter of the mixture, add the frozen raspberries and blend until pink and creamy. Gently layer this raspberry mixture over the base layer to create a two-tone effect.
Freeze for 3–4 hours or refrigerate overnight until firm.
Before serving, let the cheesecake thaw at room temperature for about 30 minutes—it will reach the perfect creamy consistency.
Slice, top as desired, and enjoy chilled—a silky balance of citrus, berry, and nutty sweetness.
References:
Gröber, U., Schmidt, J., & Kisters, K. “Magnesium in Prevention and Therapy.” Nutrients 7, no. 9 (2015): 8199–8226.
Prasad, A. S. “Zinc in Human Health: Effect of Zinc on Immune Cells.” BioFactors 43, no. 1 (2017): 49–59.
Ros, E. “Health Benefits of Nut Consumption.” American Journal of Clinical Nutrition 91, no. 1 (2010): 199–204.
Jenkins, D. J. A., Kendall, C. W. C., Marchie, A., Faulkner, D. A., Wong, J. M. W., de Souza, R., Emam, A., & Parker, T. L. “Dietary Fiber, Glycemic Control, and Metabolic Health.” American Journal of Clinical Nutrition 107, no. 4 (2018): 612–621.
Markus, C. R., Firk, C., Gerhardt, C., Kloek, J., & Smolders, G. F. “Effect of Tryptophan-Rich Hydrolyzed Protein on Stress-Induced Mood and Cortisol Response.” American Journal of Clinical Nutrition 87, no. 2 (2008): 500–504.
Alasalvar, C., Bolling, B. W., & Oh, W. Y. “Review of Nut Phytochemicals, Fat-Soluble Bioactives, Antioxidants, and Health Effects.” Critical Reviews in Food Science and Nutrition 60, no. 16 (2020): 2829–2857.
