This curried cashews recipe is fast and easy. And these nuts are so good you may become addicted. But that’s OK….
You see, eating nuts every day might be one of the smartest health habits you could have. In fact, according to researchers from Harvard nuts might actually save your life.
They examined 30 years of data from over 118,000 nurses and other health professionals. Their findings, published in the New England Journal of Medicine, were astounding.
They found that people eating a handful of nuts every day were 20% less likely to die from any cause over a 30-year period compared to those who didn't eat nuts.
What’s more, those eating nuts every day reduced their risk of dying from heart disease by 29%.
And the more nuts you eat, the better. People eating nuts seven or more times per week got the most benefits. But eating nuts just once a week still reduced death risk by11% and eating them five or six times a week reduced death risk by 15%.
Nuts can also slash your risk of cancer. Researchers at the Mayo Clinic and the University of Minnesota reviewed 36 studies that included 30,708 patients. They found that nut consumption was linked with a 15% lower cancer risk.
Compared to patients eating the least nuts, those consuming the most had a:
Other studies have shown that nuts can also help:
The health benefits of nuts come from their wealth of nutrients. They are high in unsaturated fats, fiber, protein, minerals, phytosterols, and phenolic compounds. Some of the most powerful anti-cancer nutrients in nuts include vitamin E, selenium, quercetin, resveratrol, and folic acid.
And don’t worry about the fat and calories. Another Harvard study found higher nut consumption was associated with a significantly lower risk of weight gain and obesity.
Nuts are a convenient snack that can easily replace pretzels, crackers and other salty, crunchy carbohydrates. Those processed carbs can lead to heart disease, insulin resistance and weight gain.
Just one caution. Nuts can be difficult to digest because they contain enzyme inhibitors called phytic acids. They can also block absorption of minerals in the body.
Soaking nuts helps neutralize the phytic acid. Buy organic raw nuts and soak them in water salted with Celtic sea salt, Himalyan salt, or another high quality unrefined sea salt. Most nuts can soak eight hours or overnight. But some, like cashews, become slimy if you soak them more than six hours.
Keep that in mind when you make this quick easy and delicious curried cashews recipe. It’s great as an hors d’oeuvre or just for everyday snacking.
Whisk lemon juice, curry powder and salt in a bowl. Add cashews and toss to coat.
Spread nuts in an even layer on a rimmed cookie sheet.
Bake at 250 degrees Fahrenheit for about 45 minutes, stirring every 15 minutes.
Let cool completely and store in an airtight container.
Your friends will all want this curried cashews recipe so be prepared to share!
Bao Y et al, “Association of nut consumption with total and cause-specific mortality.” N Engl J Med. 2013 Nov 21;369(21):2001-11.
Lang Wu, Zhen Wang, Jingjing Zhu, et al. “Nut consumption and risk of cancer and type 2 diabetes: a systematic review and meta-analysis.” Nutrition Reviews 2015 Jul;73(7):409-25409-425.
Bes-Rastrollo M et al, “Prospective study of nut consumption, long-term weight change, and obesity risk in women.” Am J Clin Nutr. 2009;89(6):1913-9.