Cashew milk is a plant-based milk made from whole cashews and water. Its rich, creamy texture makes it a popular dairy alternative in many recipes and for lactose-intolerant or vegans. Packed with vitamins, minerals, healthy fats, and other bioactive plant compounds, cashew milk offers numerous health benefits. The subtle nutty flavour and smooth consistency of cashew milk make it a great addition to a rich array of culinary delights, from savoury to baked goods.
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Nutrition Profile
Cashew milk is low in calories and contains a good blend of vitamins and minerals, especially when it's homemade or fortified with added nutrients. The nutritional content per 1 cup (240 ml) of unsweetened cashew milk:
Calories: 25–50
Fat: 2–3 grams
Protein: 1–2 grams
Carbohydrates: 1–2 grams
Calcium: 10–45% of the daily value (DV), if fortified
Magnesium: 20 % of the daily value
Iron 10 % of the daily
Potassium: 5 % of the daily
Vitamin D: 10–25% of the DV, if fortified
*Source As Per The Food And Drug Administration USDA
Also Read: 5 Healthy Reasons To Add Cashew Nuts To Your Diet Regimen - Infographic
Health Benefits of Cashew Milk
Promotes Heart Health:
Cashew milk contains healthy fats, particularly monounsaturated fats, which support heart health by lowering bad cholesterol (LDL) levels and reducing inflammation. Consuming moderate amounts of cashew milk helps reduce the risk of cardiovascular diseases.
Rich in Antioxidants:
Cashew milk, especially if fortified with vitamin E, is rich in antioxidants that help protect healthy cells from oxidative stress and may lower the risk of chronic diseases.
Supports Bone Health:
Fortified cashew milk is rich in bone-friendly nutrients like calcium and vitamin D that promote bone density and make the bone stronger. Thus, regular addition of this plant-based milk can prevent bone-related conditions such as osteoporosis and lower the risk of fracture.
Good for Skin Health:
The goodness of vitamin E in cashew milk can benefit skin health by protecting it from damage caused by UV radiation and pollution. Regular usage can help maintain skin glow and radiance.
Low in Calories:
Unsweetened cashew milk is lower in calories compared to other non-dairy and dairy alternatives, making it a suitable choice for those looking to shed surplus kilos and maintain weight.
Lactose-Free:
Since cashew milk is plant-based, it's an excellent alternative for those who are lactose intolerant or have dairy allergies.
Also Read: Coconut Milk: Uses, Benefits and Healing Incentives Of This Plant-Based Extract
Uses of Cashew Milk
Cashew milk adds a creamy texture to smoothies without overpowering other flavours. It's a great base for fruit or green smoothies.
The rich and creamy consistency of cashew milk makes it a popular non-dairy option for lattes, cappuccinos, and tea.
Cashew milk can be used in soups, sauces, curries, and baked goods as a substitute for cow’s milk or cream. It blends well with both sweet and savoury dishes.
Add cashew milk over your breakfast cereal or stir it into oatmeal for a nutty, creamy twist and rich flavour.
Cashew milk is often used in dairy-free ice creams, puddings, and custards due to its naturally rich texture.
How to Make Cashew Milk at Home
Making cashew milk at home is easy and allows you to control the flavour, texture, and added ingredients. Here's a simple recipe:
Ingredients:
1 cup raw cashews (soaked overnight)
3–4 cups water (depending on desired thickness)
1–2 teaspoons sweetener (like maple syrup or dates), a pinch of salt, or a dash of vanilla extract -optional
Method:
In a bowl add raw cashews and cover them with water and let it soak for at least 4 hours or overnight. Soaking softens the cashews and makes them easier to blend.
After soaking, rinse the cashews thoroughly and drain them.
Add the soaked cashews to a blender with 3–4 cups of water. For thicker milk, use 3 cups; for thinner milk, use 4 cups. Blend on a high level for about 2 minutes until the consistency of the milk is smooth and creamier.
If you prefer smooth milk, strain the mixture through a nut milk bag or fine-mesh sieve. However, cashew milk tends to blend smoothly, so straining may not be necessary.
If you want sweetened cashew milk, add a sweetener like maple syrup or dates, along with a pinch of salt or a dash of vanilla extract. Blend again for a few seconds.
Pour the milk into a jar or container and store it in the fridge for up to 5 days. Shake well before use as it may separate over time.
Side Effects
Though cashew milk is generally safe and nutritious, there are a few things to consider:
Cashew milk is not suitable for those with tree nut allergies, as it may trigger an allergic reaction.
Unlike other plant-based milk, such as soy or pea milk, cashew milk is relatively low in protein. If you're relying on milk for protein intake, consider supplementing with other protein-rich foods.
Store-bought cashew milk may contain added sugars and preservatives. Opt for unsweetened varieties or make your own at home to avoid unnecessary additives.
Cashews contain oxalates, which can contribute to kidney stone formation in susceptible individuals. If you have a history of kidney stones, it’s best to consume cashew milk in moderation or consult with your healthcare provider.
Conclusion
Cashew milk is a versatile, dairy-free alternative that offers several health benefits and can be easily made at home. Whether you enjoy it in your coffee, smoothies, or as a base for soups and sauces, it’s a great addition to any plant-based or dairy-free diet.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Plant-Based Milks: Cashew
Jamie Zeldman, Daniela Rivero-Medoza, and Wendy J. Dahl
https://edis.ifas.ufl.edu/publication/FS413
https://www.scielo.br/j/cta/a/wJ3wwkzVzy6Rx8VTp5cNxjQ/
https://www.researchgate.net/publication/331803285_Physicochemical_Mineral_and_Sensory_Characteristics_of_Cashew_Nut_Milk
