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Most people have are petrified of having this wonderful kidney-shaped nutrient nut. It is amazing how maligned this nature’s gift to mankind is, being shunned many people. The reason for this, it is high in calories, high in cholesterol and fat. But studies show thatcashew nuts also have a fatty acid profile that actually contributes to good health through phytosterols, tocopherols, and sqaulene, all of which lower the risk of heart disease.

Benefits
- They are lower in calories than almonds and walnuts.
- High in protein and good quality fat n Contain vitamin A, iron.
- Are an excellent source of dietary fiber.
- Low in Glycaematic Index keeping you fuller for a longer time.
- Rich in mono-unsaturated fat which help protect the heart.
- Are good sources of potassium, B vitamins and foliate.
- Contain magnesium, phosphorous, selenium, zinc and copper.

Have cashewnuts with the skin on as this is the healthiest form of consuming them. Also, ten cashewnuts are just 100 calories, so you don’t have to feel bad about eating cashewnuts.

Mixed Veggies with Cashew Paste
Ingredients:
Mixed vegetables (French beans, potatoes, green peas, carrots, capsicum) finely chopped, boiled - 500 g
Tomato puree - 250 g
Cashews - ˝ cup (no need for oil as it will leave its own oil)
Onion - 1
Ginger - 1 inch
Rock salt - to taste
Red chilli powder - 1 tsp
Garam masala - 1 tsp

Method:
- Boil/steam all vegetables and keep aside, chopped.
- Make a paste of the onions, ginger and cashews separately.
- Sauté the onions in water. Add the cashew paste and all the spices. Add tomato puree.
- Add salt and vegetables. Cook well. Serve hot.