Cashews are rich in minerals such as iron, magnesium, zinc, copper, selenium, and manganese that secure brain, heart and liver health as well as immunity, antioxidant protection, healthy sugar levels and healthy blood count.

Here are simple ways to tap into the underrated world of cashew for your body:

1) Snacking on the nuts

2) Using cashew butter as spread for bread or with crackers.

3) Sprinkle a few in your porridges. You can also mix them with groundnuts to get the bits of both worlds, flavour and nutrient wise.

4) MASHED KENKEY A.K.A MASHKE

INGREDIENTS

• Fante Kenkey

• Banana

• Milk of preference: You can use powdered milk and water too.

• Cashew butter

PROCEDURE

• Unravel your Fante kenkey and lightly mash to make it easier to blend.
• Put the lightly mashed kenkey into your blender.
• Break your banana in pieces and add
• Add 2 spoons of cashew butter
• Add the quantity of milk you prefer

Pour and sprinkle on some cashew nuts.

Enjoy your new favourite mashke recipe!

5) PANCAKES

INGREDIENTS

• 3/4 to 1 cup of coconut flour
• 1 tablespoon of baking powder
• Half a teaspoon of salt
• 250 mL milk of choice
• 1 egg
• 1 mashed banana
• 1-2 tablespoons of cashew butter

PROCEDURE

Sift your dry ingredients into a bowl Make a well in the dry ingredients and add egg, milk and cashew butter.

Mix till smooth and mix mashed banana in after.

4.      Coat the base of a pan with 2 tablespoons of oil.

5.      Heat oil on medium low heat.

6.      Scoop portions of the batter into the heated pan.

7.      Cook till bubbles start to form on the top and flip on the other side for three minutes till both sides are lightly browned.

8.      To check if it's cooked through, you can poke your pan cakes with a tooth pick. If it comes out cleanly without batter sticking to it, your pancakes are ready! 

6) Make cashew nut soup like you would groundnut soup and substitute groundnut paste with cashew butter which has more HDL or “good cholesterol.”

Help yourself to cashew a few times a week consistently and watch your body respond to the new addition.

What other ideas have occurred to you from reading this as ways to include cashews in your diet?

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Amoakoa Adjei

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