News and Notes from The Johnson Center
Cashew Nut Milk: Creamy and Nutritious
JCCHD | Wed, October 09, 2013 | [Family and Food]
A dairy- or casein-free diet can be challenging. Cashew nut milk is a good substitute for cow’s milk because it is a creamier dairy alternative. It is also cholesterol-, lactose-, and gluten-free, which adds to its appeal, and a good source of some B vitamins to boot. (Your body cannot store these B vitamins, so it is important to consume vitamin-rich foods.)
Health Benefits
B vitamins have many functions. For example, B6 converts carbohydrates into fuel for the body. It also breaks down fats and protein when you need a boost of energy. Additionally, B6 makes the chemical that carries signals from one nerve cell to another. Without it, the nervous system could not function properly. [2]
B6 naturally occurs in both inactive and active forms. (The body uses all forms.) Research has shown that children with ASD have an impaired enzyme that inhibits the formation of the active form. [1] One way to counteract this defect is a higher dose of vitamin B6.
Copper is also abundant in cashew nut milk. Copper is one of the minerals that produce red blood cells, hemoglobin, and the pigment in your skin. [3] It also works in conjunction with 50 different enzymes that take part in various reactions in the body. Health benefits include brain stimulation, proper growth, increased energy production, and inhibition of bacterial growth. [4]
Magnesium is another mineral found in cashew milk. Like vitamin B6, it activates enzymes. It is also a component in protein synthesis. [5] Most Americans do not meet the daily requirement;6 deficiency symptoms include hyper-excitability and muscle fatigue.5 Health benefits include improved sleeping patterns, relief of migraines, and reduced symptoms of depression. [6]
How to Make It
To make one quart of milk, you’ll need ¾ cups of raw unsalted cashews, 3 cups of filtered water (plus more for soaking), 1½ teaspoons of honey, ½ teaspoon of vanilla, and a pinch of salt. For best results, submerge cashews in cold water overnight. The next day, rinse the cashews and blend with filtered water. Start the blender on low and gradually increase the speed. You can add more water if you desire a thinner consistency. Once the mixture is homogenous, add the rest of the ingredients and blend for another minute. Using a cheesecloth or nut bag, filter the milk into a mason jar. You can save and use the solids to make vegan cream cheese (see recipe below). Fresh cashew milk will stay fresh for 4 days in the refrigerator.
Cashew Nut Cream Cheese
From http://www.thecleandish.com
Ingredients
• ½ cup cashew pulp
• 1-2 tablespoons of cashew milk
• 2 tablespoons of thick coconut cream
• 1 tablespoon olive oil
• 1 teaspoon fresh-squeezed lemon juice
• 1-2 cloves of garlic
• ½ teaspoon salt
• Black pepper
• 2-3 tablespoon chopped chives
Directions
1. Combine all ingredients except chives in a food processor and process until smooth.
2. Add chives before serving.
If you mastered the previous recipe, try using cashew cream cheese in this dish:
Cashew Nut Cream and Quinoa Stuffed Tomatoes
Modified from http://www.thecleandish.com
Ingredients
• 6 medium-size tomatoes
• 1 cup quinoa (cooked)
• 1 ½ cup of cashew cream cheese
• 1 tablespoon olive oil
• 2 tablespoon pine nuts
• 1 teaspoon fresh-squeezed lemon juice
• ⅓ cup parsley (finely chopped)
• 2-3 cloves of garlic (crushed)
• Salt & pepper to taste
Directions
1. Preheat oven to 350F
2. Cook quinoa according to instructions
3. Slice top of tomatoes and carve out; collect pulp in a bowl and set aside
4. Heat pine nuts in a small frying pan until golden brown and fragrant, let cool down and chop up
5. Combine all ingredients (except tomato pulp) in a bowl and mix with fork until crumbly (if mix is too dry, add back some pulp and tomato juice)
6. Stuff tomatoes evenly and place on a baking sheet or muffin pan.
7. Bake for 15-20 minutes until tomato is cooked through
Article Resources
1 http://www.ncbi.nlm.nih.gov/pubmed/16494569
2 http://umm.edu/health/medical/altmed/supplement/vitamin-b6-pyridoxine
3 http://www.nutriherb.net/copper.html
4 http://www.organicfacts.net/health-benefits/minerals/health-benefits-of-copper.html
5 http://www.nlm.nih.gov/medlineplus/ency/article/002423.htm
6 http://jn.nutrition.org/content/133/9/2879.full
