Cashew: Food of the Week

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This rich, comma-shaped nut is a crowd favorite, a bar snack staple and the base of many vegans’ go-to replacements for cheese, cream and milk in “creamy” dips, spreads, soups and desserts.

Why Cashews?

You’ve likely enjoyed cashews in stir-fries, trail mixes, salads and baked goods, but don’t stop there! Their high starch content makes them a good thickener when ground and added to curries, smoothies, soups and stews. Use cashews for non-dairy creamy sauces, raw nut butter, nut cheese, and creams. (This sweet cashew cream makes a delicious dip for fruits or for parfaits). Looking for a dairy-free frosting for your favorite baked goods? Make Creamy Lemon Cashew Frosting.

Plus, cashews are a good source of phosphorus, vitamin K and protein and rich in magnesium, copper and manganese.

Selecting & Storage

Money-saving tip: When buying cashews, shop the bulk bins and buy only the amount that you need.

Store cashews in the refrigerator for up to six months or in the freezer for up to 12 months.


  1. Breakfast. Cashew-Banana Bread, a terrific whole-grain quick bread, is moist and flavorful with a touch of honey, bananas and applesauce for sweetness and crunchy toasted cashews for richness.
  2. “Creamy” Side. Enjoy “Creamed” Kale — with no cream! Non-dairy milk and cashews are blended together to create a creamy sauce for kale or your favorite leafy greens.
  3. Dessert. With a little blender and freezer magic, raspberries, bananas and rich cashews make a sweet and flavorful “ice cream” in Raspberry Nice Cream.
  4. Dip. Featuring cashews for creaminess, Creamy Cucumber Dip is simple and refreshing and pairs nicely with fresh vegetables or as a spread on toasted whole grain bread.

For healthy eating tips, hundreds of recipes, cooking techniques, meal plans and more, visit Whole Foods Market’s Healthy Eating resources.