Cashews are rich in copper, which helps your skin produce vital proteins.
Cashew milk contains antioxidants that protect your eyes from free radicals.
Cashew milk contains heart-healthy fats, magnesium and potassium.
Cashew milk is a popular alternative to dairy milk. It's loaded with micronutrients to help nearly every part of your body and its rich and creamy texture makes it great for almost any recipe that uses milk.
In this guide, we'll cover everything you need to know about cashew milk including how it's made, who it's best for, the pros and cons, how to use it in recipes, and a lot more.
What is Cashew Milk?
Cashew milk is a non-dairy milk alternative. It's made out of cashews and water and is a great option for those who are lactose intolerant or who want to maintain a plant-based diet.
Cashew milk has a rich and creamy consistency. It's thicker than some other nut milk, such as almond milk, and contains plenty of healthy fats.
You can buy cashew milk in sweetened and unsweetened varieties. Either way, it's a great replacement for dairy milk either for drinking straight or using in recipes.
This type of milk tastes nutty and slightly sweet. It has a fairly buttery flavor thanks to the higher fat content of cashews.
Cashew Milk Nutrition Facts
Cashew milk is not only delicious, but it has a balanced nutritional profile. Here's a look at the nutrition facts for one serving of cashew milk according to the USDA:
Cashew Milk Nutrition Facts
The Benefits of Cashew Milk
Drinking cashew milk can provide you with tons of incredible benefits. Let's take a look at a few of the top benefits of drinking this type of non-dairy beverage.
May Support a Healthy Heart
One benefit of cashew milk is that it may help lower your risk of developing heart disease. That's because cashew milk contains healthy fats that help decrease the risk that you'll run into heart issues.
On top of that, cashew milk contains potassium and magnesium. Both magnesium and potassium are linked to better heart health and a lower risk of developing heart disease.
Cashew Milk Can Help Eye Health
Cashew milk contains zeaxanthin and lutein, two antioxidants that help protect your eyes from free radicals. Studies have shown that these antioxidants may be linked to healthy eyes.
What's more, you may help reduce the risk of developing macular degeneration when you consume these antioxidants. And, these antioxidants may also help prevent the development of eye cataracts.
Cashew Milk May Help Your Blood Clotting Function
Cashew milk contains vitamin K, which helps your blood clot correctly. Individuals who don't have enough vitamin K may bleed excessively.
Drinking cashew milk can be important for maintaining proper blood clotting function. Since it's a great source of vitamin K, it could also be a great way to keep your blood working the way it should!
May Help Control Blood Sugar
Although it might surprise you, cashew milk may help you control your blood sugar levels. That's especially true for people who struggle with diabetes.
Cashews contain anacardic acid, which has been shown to help properly control blood sugar.
Cashew Milk Is Good for Your Skin
If you want healthy, beautiful skin, drinking cashew milk could be a great way to attain it. That's because cashew milk is rich in copper.
Copper helps your skin produce proteins that keep it healthy, stimulate collagen protein, and stimulate elastin production. That, in turn, leads to smooth and healthy skin.
Can Support Immune Health
Cashew milk has tons of antioxidants, which can help improve your immune system. Antioxidants attack free radicals that damage cells.
Since cashew has so many antioxidants, it's harder for those free radicals to cause harm to your cells.
On top of that, antioxidants help fight inflammation and disease. That can keep your body healthy and keep your immune system functioning correctly.
Can Help Improve Anemia
If your body doesn't produce enough iron, it may stop producing enough hemoglobin. When you don't have enough hemoglobin, you can suffer from anemia.
What's interesting is that cashew milk has a high iron content. As such, it may be helpful for individuals who struggle with low iron and consequential anemia.
One of the major reasons why people choose to drink cashew milk is because it's dairy-free.
In addition, cashew milk doesn't contain lactose, so you can use it even if you're lactose intolerant. Plus, it's thick enough that you can use it to make ice cream or in sauces.
The Downsides of Cashew Milk
Despite all these amazing benefits of cashew milk, there are a couple of drawbacks to drinking cashew milk.
While cashew has a little protein, there are other plant-based milk that are significantly better sources such as soy or pea milk.
One of the major downsides of cashew milk is that it's off-limits for people with nut allergies, which is roughly 3 million people the U.S.
How To Make Cashew Milk
If all this information about cashew milk has got you excited to try making it on your own, you'll be happy to know that the process is very simple.
Here's how to make cashew milk at home.
- 1 cup of unsalted cashews
- 4 cups of water
- 2 tablespoons of maple syrup or agave nectar
- 2 teaspoons of vanilla extract
- A pinch of sea salt
- High-speed blender
- A bowl
- Nut milk bag
- Glass jar to store it
If you try to make cashew milk with raw, hard cashews, you'll have a very hard time with it. That's because the cashews are solid and won't blend up easily with the water.
As such, the first step to making cashew milk is to soak the nuts for at least four hours in cold water. The longer you soak the nuts, the better.
We've found that leaving the cashews to soak overnight helps make them even softer. The result is that it's much easier to blend up your cashew milk!
After the cashews have soaked, you'll need to drain them. Pour the cashews into a mesh strainer and get rid of all the water.
Now, it's not enough to simply toss out the water the cashews were soaking in. You'll also need to rinse the cashews.
Hold the strainer under cold tap water. Rinse the nuts until the water runs clear.
Next, place your cleaned cashews in the blender. Add two cups of water to the blender.
Blend the cashews and the water on low. Slowly increase the speed of the blender so that the cashews become ground up and mixed in with the water.
It'll usually take you about two to three minutes to fully blend your cashew milk. However, if you're working with a particularly powerful blender, it may take a little less time.
Even though you'll most likely eventually need more water, it's best to start with less. By using less water, you'll make thicker and creamier cashew milk. If you want to change the consistency, you can do so later down the line.
Once the cashews are fully pulverized, it's time to add the rest of your ingredients. Throw in the vanilla, salt, the extra water (if you want a more liquidy cashew milk), and the maple syrup or agave.
Blend the mixture again on high to completely break down the cashews and mix the ingredients.
If you don't want to use maple syrup or agave, you can also use Medjool dates. Two to three Medjool dates are a wonderful way to naturally sweeten your non-dairy milk!
After you finish blending your cashew milk, strain the mixture with a nut milk bag or cheesecloth.
You want to get as much liquid out of the cashews as possible, as this is your milk.
New to using nut milk bags? Here's a helpful video that walks through the process!
Once you've finished straining your cashew milk, you're ready to store it. Place the cashew milk in airtight containers.
Homemade cashew milk will usually keep in the refrigerator for three to four days. If you purchase store-bought cashew milk you'll find that it lasts for a couple of weeks. This is thanks to the preservatives in the milk.
Cashew Milk Recipes
If you want to check out some tasty cashew milk recipes, there are plenty out there! Here are some of our favorites.
Cashew Nice Cream
Cashew "nice" cream is a vegan alternative to ice cream. It's made out of fresh fruit and creamy cashew milk to make for a delectable treat on a hot summer's day!
You can make this recipe and then freeze it for a long time for delicious, hard ice cream. Or you can eat it fresh and enjoy a dish that's reminiscent of soft serve!
Want to make it yourself? Head over to the Elmhurst website and take a scoop out of this recipe.
Cream of Broccoli Cashew Soup
Want something savory instead? Try whipping up a delicious batch of silky smooth cream of broccoli soup.
This recipe has a unique twist, however. Instead of using milk or heavy whipping cream, you'll use healthy and low-calorie cashew milk. Check out this cream of broccoli cashew soup from Bon Appetit to try it yourself!
Cashew Milk FAQ
Do you have more questions about cashew milk? Here are the answers to a few frequently asked questions.
Does Cashew Milk Have Sugar?
Cashew milk doesn't contain naturally-occurring sugars. However, many companies that make and sell cashew milk add sugars. If you make it yourself at home, you can leave the sugar out if you choose.
Is Drinking Cashew Milk Healthy?
Cashew milk contains several key nutrients, which is why it's a great choice for a healthy diet. Drinking cashew milk is a healthy choice of beverage and a great non-dairy alternative to cow's milk.
Is Cashew Milk Healthier Than Almond Milk?
Cashew milk and almond milk are pretty comparable in nutrition. You can use either one without seeing too much difference in the nutritional value of each one.
Does Cashew Milk Make You Gain Weight?
Although many people fear that cashew milk can make you gain weight, it doesn't! And, it can actually be beneficial in helping you maintain a healthy weight since it contains key nutrients.
As you can see, cashew milk is a delightful beverage to add to your pantry. You can take advantage of tons of health benefits by incorporating this drink into your daily life.
Are you interested in learning about other non-dairy milk that you can try? Check out our other guides and articles!