cashew — Recipes — Toby's Plate

Instructions:

Line a 7-inch springform pan or 8-inch square pan with parchment paper

Make the crust by adding dates, walnuts, coconut oil, cinnamon, maple syrup, and salt to a food processor and process until mixture is sticky (be careful not to overmix). Press the mixture into the bottom of the pan.

In a blender, combine cashews, coconut milk, cooled coconut oil, maple syrup, lemon zest, lemon juice, salt, and vanilla extract. Blend on high for about one minute or until you have a creamy and smooth mixture

Pour filling on top of crust and let set in the freezer for at least 3 hours so that it completely sets.

Garnish with berries, citrus fruits, or nothing at all!

Notes: feel free to get creative with your cheesecake - create a second layer by adding in a large spoonful of a fruity jam, add in cinnamon, nutmeg, orange juice, and orange zest for a different flavor profile!

Health Benefits of Cashews

Cashews are an excellent source of healthy dietary fats, which are essential for brain development and the absorption of fat-soluble vitamins (A, D, E, and K)

They are high in magnesium, which is essential for the healthy development of bones, muscles, tissues, and the body’s organs. Magnesium also helps maintain maintain nerve function, keep bones strong, and even regulate blood sugar levels

They are a good source of protein - this in combination with the healthy fats make cashews a snack that keeps you full and curbs cravings

Once ounce of these nuts contain 31% of your daily copper intake, which helps your body process iron and strengthens your blood vessels.

Sources and additional reading:

Served with sautéed shiitake mushrooms and thyme, with a side of broccolini

I clearly remember the first time I tried a spaghetti squash. My older sister and I stopped at a farm stand outside NYC one weekend years ago and were intrigued by this huge, yellow, oval shaped squash. We roasted it in the oven and topped it with pesto and chicken sausage, and we were obsessed! It quickly became a household favorite (we were living together at the time) and it continues to be a go-to for me when I’m craving a warm bowl healthy “pasta.” It’s the perfect thing to cook on a weeknight because you can keep it simple and just top with your favorite sauce. Or you can try this vegan cashew “alfredo” sauce that tastes incredibly decadent, but is made entirely of good-for-you ingredients. I honestly can’t get enough of this dish right now. It’s quick, simple, and flavorful!

We typically make this for dinner and heat up leftovers the next day for lunch. One spaghetti squash produces a surprisingly large amount of “spaghetti”!

Be very careful when cutting your spaghetti squash - use a sharp knife!

Ingredients

(serves 2-4)

For the squash

1 medium/large spaghetti squash
1 tbsp avocado oil (or olive oil)
Salt and pepper to taste

For the sauce:

1 cup of raw cashews, soaked for at least 4 hours in filtered water
1 yellow onion, diced
3 cloves of garlic, finely chopped
1 tbsp coconut oil
2 tbsp lemon juice
½ tsp salt
¼ tsp pepper
¾ cup hot, filtered water

Directions:

Preheat the oven to 400 degrees F
Slice the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the inside of the squash with avocado or olive oil and sprinkle with salt and pepper.
Place the spaghetti squash cut side down on the baking sheet and roast for about 45 minutes or until lightly browned on the outside and skin is soft
Remove from oven and let cool for 10 minutes. Once cool, scrape out spaghetti strands with a fork and place in a large serving bowl.
While squash cooks, heat a medium skillet over medium heat. Add coconut oil, onion, and a pinch of salt. Stir for 5-10 minutes until onion is softened. Add garlic and cook for 2-3 minutes, or until fragrant and starting to brown.
Rinse and drain the soaked cashews. Add to a blender, along with the onion mixture, lemon juice, salt, pepper, and the hot water. Blend until silky smooth.
Add sauce to the bowl of cooked spaghetti squash and toss until combined. Serve in a bowl or in your spaghetti squash shells.

Optional:

Sauté sliced shitake mushrooms and/or spinach to add into your sauce for an extra hearty and veggie-focused dish!
Try adding 1-2 tbsp of nutritional yeast to make it “cheesier.”
Try adding 2 tsp of mirin, a Japanese sweet rice wine, in place of lemon juice for a slightly sweeter version (my current favorite way to prepare this).

Health Benefits of Spaghetti Squash:

Spaghetti squash is low in calories and loaded with nutrients
It is high in soluble fiber, which helps keep you full and promote healthy digestion (and regular bowel movements)
It’s a great source of antioxidants, like beta carotene and vitamin C, which can help prevent inflammation and chronic disease
Spaghetti squash contains vitamin A, which helps keep our skin and eyes in good health

Additional Reading and Sources: