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Native to Brasil, cashews are widely used in raw cakes, as they are one of the best dairy alternatives creating a creamy consistency. 

Cashews are not actually a nut but a seed. Cashew tree produces both a cashew apple and a cashew seed that hangs beneath the fruit. Cashew seed grows in a shell, which is toxic and requires to be removed using a steaming process before cashews are deemed edible.

Cashews belong to the same scientifically classified family as the mango and pistachio nut.

nutrition & health benefits

  • low in sugar

  • rich in fiber, protein & healthy fats

  • vitamins & minerals - great source of copper, magnesium, calcium, phosphorus, selenium - nutrients important for energy production, brain health, immunity, and bone health. Cashew nuts provide vitamin K (about 12% of your daily needs), good source of zinc and iron. 

  • allergies - if you have a tree nut allergy, you should avoid cashews. 


The almond is a tree nut native to Middle East, however today more than 80% of the world’s almonds are grown in California. The rest of the world’s almonds come from Spain and Australia. 

Almond nut grows in the shell, which is removed and pasteurized. 

Almonds are members of the rose family and are sometimes called “the queen of the rose family.” The almond is botanically a stone fruit related to the cherry, plum, peach and apricot.

  • low in carbs

  • high in protein, fiber and healthy fats 

  • high in antioxidants

  • vitamins & minerals - remarkably high in vitamin E and magnesium; good source of iron, calcium, phosphorus, vitamins A and B complex.

  • the health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels.

nutrition & health benefits


The pecan is the only nut native to North America. Botanically the pecan is related to plums, cherries, olives, and almonds.


The state of Georgia has led the nation in pecan production since the late 1800s and continues to do so today. The United States as a whole produces 80% to 95% of the world’s pecans.


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