Summer Blueberry Dream with Chia Seeds, Cashews & Dates
Ingredients for two to three servings :
- 230g (about 1 1/2 cups) fresh blueberries
- 50g (about 1/4 cup) pitted dates
- 110g (about 3/4 cups) cashew nuts
- 200g (about 3/4 cup) yoghurt (1,5% fat)
- 300ml (about 1 1/4 cups) milk (1,5% fat)
- 4 tablespoons chia seeds
- Finely chop the dates.
- Roughly chop the cashew nuts
- Blend the dates and cashews in a mixer until a sticky paste forms. Evenly press this mixture into the bottom of small glasses. This will be the base.
- Wash the blueberries and blend them together with the milk and yogurt until creamy.
- Stir in the chia seeds and mix well.
- Place the blueberry chia mixture and the glasses with the date-cashew base in the refrigerator overnight.
- The next morning, spoon the chia mixture on top of the set base.
- Garnish with fresh berries, such as red currants or blueberries, if desired.
- Here’s the fruity chia pudding, ready to enjoy!
Sources:
Jalali, M., Karamizadeh, M., Ferns, G. A., Zare, M., Moosavian, S. P., & Akbarzadeh, M. (2020). The effects of cashew nut intake on lipid profile and blood pressure: A systematic review and meta-analysis of randomized controlled trials. Complementary Therapies in Medicine, 50, 102387. Source
Meneguelli, T. S., Kravchychyn, A. C. P., Wendling, A. L., Dionísio, A. P., Bressan, J., Martino, H. S. D., Tako, E., & Hermsdorff, H. H. M. (2024). Cashew nut (Anacardium occidentale L.) and cashew nut oil reduce cardiovascular risk factors in adults on weight-loss treatment: A randomized controlled three-arm trial (Brazilian Nuts Study). Frontiers in Nutrition, 11. Source
A meta-analysis by Jalali et al. (2020), including three randomized controlled trials with a total of 392 participants, found that cashew consumption had no significant effects on lipid profile (TG, HDL-C, LDL-C, TC) or diastolic blood pressure (DBP). However, a significant reduction in systolic blood pressure (SBP) by –3.39 mmHg (95% CI: –6.13 to –0.65; P = 0.01) was observed. In addition, Meneguelli et al. (2024) reported in a 12-week intervention study with 64 adults that daily consumption of 40 g of cashews increased HDL cholesterol by 7.6% and reduced systolic blood pressure by 4.9 mmHg, without adverse effects on LDL or triglycerides. Both studies suggest that regular cashew intake may support cardiovascular health.