The fact that nuts are an important component of a healthy diet is now undisputed. As a snack in the afternoon to bridge dinner or in the evening as a nibble in front of the TV – for many, nuts have become a daily companion.
At breakfast, however, you often look in vain for the mineral-rich superfoods . But the cashew nut, in particular, is ideal for your breakfast. In this article, we will show you how to make a tasty and at the same time healthy breakfast with cashews.
That's why cashews are a true superfood
Cashews and superfoods – how do they go together? Quite simply, cashews are full of healthy nutrients and are therefore rightly considered a superfood. Even if they have a relatively high fat content , they can paradoxically even help with weight loss and type 2 diabetes . Because the fatty acids contained are largely unsaturated and therefore extremely healthy for body and mind.
In addition, they contain a variety of vital micronutrients such as vitamins E and K, as well as a whole range of minerals . Magnesium, iron, and zinc support the immune system, ensure relaxed muscles, and also strengthen teeth and bones.
Even cholesterol levels can be lowered with the help of this superfood by improving the ratio of healthy to unhealthy cholesterol through the fat composition.
But the psyche also benefits from cashews. The reason for this is the amino acid L-tryptophan, which has been shown to improve mood and have a calming effect. In combination with the contained B vitamins, cashews are therefore an excellent nerve food .
Last but not least, the protein content should also be highlighted, which, with 18 grams of protein per 100 grams of cashews, helps particularly athletically active people to build strong muscles. You can find more plant-based protein sources that will help you build muscle mass here.
What makes a healthy breakfast
A healthy breakfast should not only consist of energy-supplying ingredients, but should also have a high nutrient density . This means that, in addition to a balanced ratio of macronutrients, it should contain a large amount of equally important micronutrients. Although carbohydrates, fats, and proteins form the basis, vitamins and minerals as well as digestive fibres should not be missing in a balanced breakfast.
Carbohydrates should ideally be accompanied by long chains and plenty of fiber to keep blood sugar levels stable and to prevent food cravings.
Fats , on the other hand, should consist largely of unsaturated fatty acids to keep your cardiovascular system healthy . Both together, therefore, ideally provide plenty of energy throughout the day.
Proteins, on the other hand, consist of amino acids, which perform a whole range of important functions in the body in addition to building muscle. Adequate protein content at breakfast is therefore extremely important – not only for athletes.
The micronutrients , which are composed of vitamins and minerals, should also not be underestimated. Although they do not directly serve as energy carriers such as fats or carbohydrates, they are involved in countless metabolic processes. Among other things, they help in the utilisation of the energy-supplying macronutrients. But vitamins are also indispensable for the immune system thanks to their antioxidant properties .
Savoury recipe ideas
Whether sweet or savoury, cashews always go with it. What is already standard at lunch, like a spicy curry, is unthinkable for many at breakfast. But the secret lies in looking out of the box in the truest sense of the word. Because anyone who now imagines a bowl full of nuts for breakfast is wrong. Rather, it is about integrating the cashews and their unique taste in such a way that you create something special.
If you prefer something a little more savoury in the morning, cashew butter is sure to appeal to you. With a little salt topped on a Green Protein Waffle, you can ensure a decent portion of protein in the morning. In addition, you supply your body with plenty of fiber and healthy fats , which will keep you full for a long time and provide you with plenty of energy.
Cashew
Accessories
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Blender
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Mason jar
Ingredients
- 250 g cashews
- Some water or rapeseed oil
Preparation
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Put the cashews in a pan for a short time and roast them briefly.
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Then put the cashews in a blender and mix the cashews until chopped.
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Mix the cashews until a creamy mush is formed. If necessary, you can also add very little water or some oil. (We would recommend rapeseed oil.)
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Then put the cashew in an airtight container. So you can keep it in the fridge for a few days.
Nutritional values
This is how cashews also taste to sweet lovers
However, if you don't want to miss out on your cereals for breakfast, there are just as many options. Cashews, for example, make an excellent topping on your porridge. They give your healthy breakfast porridge some bite and also provide healthy fats that serve as flavor carriers. In combination with fresh berries , they also provide a wide variety of essential vitamins and minerals.
Porridge is considered one of the healthiest breakfast recipes . As the name suggests, oats form the basis of the porridge. Oats are packed with healthy fiber, such as beta-glucan, and also provide your body with plenty of protein, complex carbohydrates, and micronutrients.
What is still missing are healthy fatty acids – and that is exactly what you will find in nuts . This is why cashews are so good as a topping, as they not only improve the taste experience, but also provide important nutrients.
But cashew nuts can also be used as a milk substitute . All you have to do is soak them overnight, mix them with water, dates, and salt, and then pour them through a suitable sieve. You can now use the vegan cashew milk as a base for cereals, cereals, or porridge . But the milk alternative is also extremely good in coffee or tea. The full recipe, including quantities and calories, can be found here.
The last use we would like to introduce you to is the cashew smoothie bowl . Because, as you know, the best comes at the end 😉
Cashew Green Smoothie Bowl – no added sugar
Accessories
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Blender
Ingredients
- 50 g baby leaf spinach
- 100 g mango
- 1 Kiwi
- 40 g cashew
- 30 g oatmeal
- 1 tbsp cashew butter
- 80 ml water
- a dash of maple syrup to your liking
Toppings (at will)
- Cashew
- Verival Sport Muesli
- Flaxseed
Preparation
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Put all the ingredients in a blender and mix them well until a creamy mixture is formed.
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Then place the mixture in a bowl. If you want, you can also add toppings such as cashew, flaxseed, or Verival Sport Muesli to your smoothie bowl.
Nutritional values
It consists of exotic fruits, delicious cashews, healthy oatmeal and water. All in all, a refreshing breakfast with all the important nutrients for an energetic start to the day .
