It is now undisputed that nuts are an important part of a healthy diet. As an afternoon snack to tide you over until dinner, or as a nibble in the evening in front of the TV – for many people, nuts have become a daily companion.
However, you often look in vain for the mineral-rich superfoods at breakfast. But cashew nuts, in particular, are perfect for your breakfast. In this article, we will show you how to prepare a tasty and healthy breakfast with cashew nuts.
Why cashews are a true superfood
Cashew nuts and superfoods – how do they go together? It's quite simple: cashew nuts are full of healthy nutrients and are therefore rightly considered a superfood. Even though they have a relatively high fat content, paradoxically they can even help with weight loss and type 2 diabetes. This is because the fatty acids they contain are mostly unsaturated and therefore extremely healthy for body and mind.
They also contain a variety of essential micronutrients, such as vitamins E and K, as well as a whole range of minerals. Magnesium, iron and zinc support the immune system, relax the muscles and strengthen the teeth and bones.
Even the cholesterol level can be reduced with the help of this superfood, because the fat composition improves the ratio of healthy to unhealthy cholesterol.
But the mental health also benefits from cashew nuts. The reason for this lies in the amino acid L-tryptophan, which has been shown to improve mood and have a calming effect. In combination with the B vitamins they contain, cashews are therefore an excellent nerve food.
Last but not least, the protein content should also be emphasized. With 18 grams of protein per 100 grams, cashews help to build strong muscles, especially in people who are very active in sports. You can find more plant-based protein sources that help you build muscle mass here.
9 reasons for your daily dose of cashews – discover them now
What makes a healthy breakfast
A healthy breakfast should not only consist of energy-providing ingredients, but should rather 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. Carbohydrates, fats and proteins form the basis, but vitamins and minerals as well as digestive fiber should not be missing from a balanced breakfast.
Ideally, carbohydrates should be long-chain and accompanied by plenty of fiber to keep blood sugar levels stable and prevent hunger pangs.
Fats, on the other hand, should consist mainly of unsaturated fatty acids to keep your cardiovascular system healthy. Together, they ideally provide plenty of energy throughout the day.
Cashews are full of healthy fat – find out more
Proteins, on the other hand, consist of amino acids, which, in addition to building muscle, fulfill a whole range of important functions in the body. A sufficient amount of protein at breakfast is therefore extremely important – not only for athletes.
The micronutrients, which are made up of vitamins and minerals, should also not be underestimated. Although they do not serve as direct sources of energy like fats or carbohydrates, they are involved in countless metabolic processes. Among other things, they help to utilize 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 well with it. What is standard for lunch, such as a spicy curry, is unthinkable for many at breakfast time. But the secret lies in literally thinking outside the box. Because anyone who now imagines a bowl full of nuts for breakfast is wrong. Rather, it's about integrating the cashews and their unique flavor in such a way that you create something special.
If you prefer something a little heartier in the morning, you'll love cashew butter. Topped with a little salt on a Green Protein Waffle, you'll get a good dose of protein first thing in the morning. What's more, you'll be giving your body plenty of fiber and healthy fats, which will keep you full for a long time and provide you with plenty of energy.
How to make cashews taste good for those who love sweets
If you don't want to do without your breakfast cereals, there are plenty of options for you as well. Cashews are an excellent choice as a topping on your porridge, for example. They give your healthy breakfast porridge a little bite and also provide healthy fats that serve as flavor carriers. In combination with fresh berries, they also ensure a wide variety of essential vitamins and minerals.
Porridge is generally considered to be one of the healthiest breakfast recipes. As the name suggests, oats form the basis of the porridge. Oats are full of healthy fiber, such as beta-glucan, and also provide your body with plenty of proteins, complex carbohydrates and micronutrients.
What is still missing are healthy fatty acids – and that's exactly what you find in nuts. That's why cashews are such a good topping, because they not only improve the taste experience, but also provide important nutrients.
But cashew nuts can also be used as a milk substitute. To do this, you just have to soak them overnight, blend 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, muesli or porridge. But the milk alternative also goes extremely well in coffee or tea. You can find the full recipe, including information on quantities and calories, here.
The last use we would like to introduce to you is the cashew smoothie bowl. We save the best for last 😉
It consists of exotic fruits, delicious cashews, healthy oats and water. All together, it makes a refreshing breakfast with all the essential nutrients for an energetic start to the day.
