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Cashew Nut

Grocery Detail2021

History of Indian cuisine dates back to nearly 5,000 years ago when various groups and cultures interacted with India that led to a diversity of flavors and regional cuisines. Indian cuisine comprises of a number of regional cuisines. The diversity in soil type, climate, culture, ethnic group and occupations, these cuisines differ from each other mainly due to the use of locally available spices, herbs, vegetables and fruits. Indian food is also influenced by religious and cultural choices and traditions.

Cashews are a type of nut with a soft consistency and sweet flavor. They are native to South America, specifically Brazil, and were introduced by colonists to Africa and India. These regions are the largest producers of cashews today. Cashews are sold both raw or roasted, and salted or unsalted. Cashews have recently been used to make dairy alternatives, such as cashew milk, cashew-based cheese and cashew-based cream sauces and sour cream.

Nutrition

According to a trusted source, 1 ounce of raw cashews (28.35 grams) contains:

  • 8.56 grams (g) of Carbohydrates
  • 1.68 g of sugar
  • 0.9 g of fiber
  • 5.17 g of protein
  • 12.43 g of total fat
  • 10 milligrams (mg) of calcium
  • 1.89 mg of iron
  • 83 mg of magnesium
  • 168 mg of phosphorus
  • 187 mg of potassium
  • 3 mg of sodium
  • 1.64 mg of zinc

Cashews also contain vitamins C and B, including 7 micrograms (mcg) of DFE folate. 1-ounce serving of cashews is about 18 whole cashews. Cashews are high in monounsaturated and polyunsaturated fats and a good source of protein.

Benefits

Consuming a high proportion of plant-based foods appears to reduce the risk of many lifestyle-related health conditions.

Heart health

The monounsaturated and polyunsaturated fatty acids found in cashews can help decrease LDL cholesterol and triglyceride levels. This reduces the risk of cardiovascular disease, stroke, and heart attack. A study ascertains that the risk of coronary heart disease may be 37% lower in people who consume nuts more than four times per week compared with people who never or seldom consume nuts.

Cashews are a good source of magnesium, which plays a significant role in over 300 enzymatic reactions within the body. These include the metabolism of food and synthesis of fatty acids and proteins. Magnesium is also involved in muscle relaxation and neuromuscular transmission and activity. Magnesium deficiency, prevalent in older populations, is linked to insulin resistance, metabolic syndrome, coronary heart disease and osteoporosis. Several studies have found that a high intake of calcium without sufficient magnesium could increase the risk of arterial calcification and cardiovascular disease, as well as kidney stones.

Weight management

Restricted data suggests that routine nut consumption is associated with a higher expenditure of energy while resting. This could have implications for weight management. In addition, in trials that compare weight loss between food regimens that include or exclude nuts, regimens that include nut consumption in moderation were linked to greater weight loss.

A study published in 2004 found that women who reported rarely eating nuts had a greater incidence of weight gain over an 8-year period than women who consumed nuts two or more times a week. The researchers concluded that eating nuts may help maintain a healthy weight. They may do this by helping a person feel full and contributing to thermo genesis, which is production of heat in the body to boost metabolism.

Gallstones

According to a study frequent nut consumption is associated with a reduced risk of needing surgery to remove the gallbladder. In over a million people documented, women who consumed more than 5 ounces of nuts a week had a comparatively lower risk of cholecystectomy than women who ate less than 1 ounce of nuts each week.

Bone health

Cashews are one of the few food sources that are high in copper. 1 ounce of cashews contains 622 micrograms of copper. For adults aged 19 years and over, the recommended intake for copper each day is 900 micrograms. Magnesium in cashews is also important for bone formation as it helps with the assimilation of calcium into the bone. Manganese, another mineral in cashews, has been shown to prevent osteoporosis in combination with calcium and copper. Severe copper deficiency is associated with lower bone mineral density and an increased risk of osteoporosis.

Copper also plays an important role in the maintenance of collagen and elastin, which are major structural components of our bodies. Devoid of sufficient copper, the body cannot replace damaged connective tissue or the collagen that makes up the scaffolding for bone. This can lead to a range of problems, including joint dysfunction as bodily tissues begin to break down.

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Recipe - Kaju Katli

Ingredients

  • Cashew nuts 3 cups
  • Powdered sugar 10 tablespoons
  • Corn flour/ corn starch 1 teaspoon
  • Rose essence 1/3 teaspoon
  • Silver warq for decoration as required

Prep Time: 3.30-4 hour Cook time: 41-50 minutes Serves: 4 Level of Cooking: Moderate Taste: Sweet

Method

  • Step 1: Soak cashew nuts in five cups of water for an hour or two. Drain and grind them to a fine paste on a grinding stone, using as little water as possible.
  • Step 2: Mix together sugar and cashew nut paste. Cook in a deep pan on medium heat. When the mixture begins to thicken, reduce heat and keep stirring.
  • Step 3: When the mixture becomes thick and leaves the sides of the pan (it should take about eight minutes) sprinkle cornstarch. Stir well and remove from heat.
  • Step 4: Immediately mix in the rose essence and quickly turn onto a greased marble or wooden surface. Quickly roll thinly with a greased roller. Spread the silver sheet over and cut into diamond shaped katlis. Store in an airtight container when cold.

The information provided on this web page is for general informational purposes only and is not a substitute for professional advice. All information is provided in good faith, however we make no representation or warranty of any kind, express or implied regarding the accuracy, validity, reliability, availability or completeness of any information. Accordingly, before taking any actions based upon such information, we encourage you to consult with the appropriate professionals. We do not provide any kind of [medical/legal/fitness/health/other] advice. The use or reliance of any information contained is solely at your own risk.

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