Luscious Cashew Cuisine

Now I just LOVE nuts, and cashews are, by far, my favourite!

Cashews satisfy the taste buds, while delivering potent nutrition. Enjoy them raw on their own or as a salad topping, baked with herbs, in delicious and creamy milk or savoury cheese and – not the least – in fabulous non-dairy desserts!

Source Of Minerals

These delectable nuts are full of monounsaturated, heart-healthy fats that improve cardiovascular health. They are also an excellent source of minerals, such as like copper and manganese, so essential for bone, nerve, and thyroid health.

Cashews grow on trees and come from the bottom of a succulent sweet and sour fruit known as the “cashew apple”. When ripe, the fruit and nuts are hand-harvested – the main reason why they’re so expensive. A word of caution, the shell is known to be toxic and cause skin irritations.

Indigenous to Brazil, the cashew plant now spans the globe – West Africa, Southeast Asia, and India, with Nigeria and India being the largest producers, making by-products from oil to butter.

(see recipes below)


This scrumptious vegan taco dip is chockfull of nutrients – fibre, healthy fats, protein and veggies, boasting a zesty chili-spiced cashew sour cream.

Serve this healthier Mexican-inspired dish at your end-of-year get-togethers with family and friends.   

Taco Dip with Chili-Spiced Cashew Cream

(serves 6-8)

1 cup raw tsp. apple cider vinegar

¼ tsp. salt

½ cup water

½ tsp. chili powder

½ tsp. cumin

½ tsp. smoked paprika

½ tsp. onion powder

For refried black beans:

1 Tbsp. olive oil

1 small onion, diced

2 cloves garlic, minced

2 15-ounce BPA-free cans black beans, drained and rinsed

1 tsp. cumin

1 tsp. smoked paprika

¼ tsp. salt

½ cup salsa

¼ cup water

Toppings possibilities are many: diced avocado, tomato, chives, (veggie) cheese, black olives, pickled jalapeño, baby spinach, romaine lettuce

How to Make Bajan Banana FrittersCLICK HERE


  1. Cover cashews in water, refrigerate, soaking overnight. Drain and discard water.
  2. Combine cashews, lemon juice, apple cider vinegar, chili powder, cumin, smoked paprika, onion powder and salt in a blender. Slowly add water while blending until very smooth.
  3. Heat oil over medium heat in a skillet. Sauté onion and garlic until translucent. Add beans, cumin, smoked paprika and salt. Mash beans until smooth. Add salsa and stir. Add water if needed for desired consistency. Taste and adjust seasonings. Allow to cool.
  4. Spread refried beans in an even layer on serving dish. Spread chili spiced cashew sour cream in a thin layer over the beans. Top with lots of veggies. Serve with carrot and celery sticks or tortilla chips.
  5. N.B.: Since they would be unexpected in this dish, to avoid allergic reactions, be sure to inform anyone partaking that it contains nuts.


Since sweets make a big appearance at this time of year, having these healthy – but absolutely decadent – treats on hand is sure to be a winner at your various festivities!

Raw Cashew Coconut Fudge

1 cup raw cashews

3 raw dates

2 Tbsp. raw unsweetened coconut shreds, divided into two tablespoons


  1. Soak cashews in enough water to cover for 1 hour. Drain and discard water.
  2. Place cashews, dates, and 1 tablespoon of coconut shreds in a high powered blender and process until smooth. (If the blender is presenting difficulty, add a tablespoon of raw coconut oil to thin.)
  3. Transfer mixture to a bowl and refrigerate for an hour to solidify.
  4. Form small balls from the “fudge” before rolling in the remaining coconut shreds to coat them .

Place raw cashew coconut fudge balls on a parchment-lined baking sheet, and freeze for at least 1 hour. Remove from freezer 15 minutes before serving.

Rosemarie Layne

Rosemarie Layne is the holder of an Associate Degree in Mass Communication and a certified Early Childhood Educator. A wholistic health advocate, certified in 2nd Degree Reiki, she owns and operates Rose's Wellness Hub. She is also a private language tutor at Personal Touch Language Services and the Principal of La Bella Rosa School of Dance Arts.