Cashews 

Cashew Whole is a healthful and delicious snack, and theyre also a versatile and important ingredient for every super food kitchen. Cashews offer an impressive profile of beneficial oils, including a perfect ratio of healthy saturated, monounsaturated and polyunsaturated fats. They are also a superior supply of plant-based protein, trace minerals and iron. 

The kidney-shaped cashew nut is encased in a hard shell with two layers The nut shell is smooth, oily and about one-eighth of an inch thick. These nuts are also good sources of protein.