Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Cashew Yogurt Is Vegan but Seldom Raw!

This cream made from cashews is similar to yogurt and can be used as a base recipe for a number of sweet and savory variations. Cashew yogurt is seldom raw.


61% 33/20/47 
Ω-6 (LA, 4.7g) : Ω-3 (ALA, <0.1g) = !:0

Ingredients (for serving, )


  • blender or hand-held blender / immersion blender

Type of preparation

  • soak
  • blend
  • strain
  • season to taste


  1. Place the cashews in a bowl, cover with fresh water, and soak for at least four hours.

    If you are pressed for time, you can skip this step. However, soaking nuts increases the nutritional benefits (see “Notes about recipe” below) and ensures that the yogurt has a creamy consistency.

  2.  Pour the cashews into a sieve and rinse briefly. Then add to a blender along with 80 ml of water.

    A high-powered blender works best here.

  3. Blend on the highest setting until you have a smooth cream.

    This process can take several minutes and might require you to use a spatula to scrape down the sides so that all of the little pieces of cashews get blended in.

  4. Add a few dashes of lemon juice to the cashew yogurt and then serve.

Nutritional Information per person Convert per 100g
2000 kcal
Energy334 kcal16.7%
Fat/Lipids26 g37.6%
Saturated Fats4.7 g23.4%
Carbohydrates (inc.dietary fiber)19 g7.0%
Sugars3.7 g4.1%
Fiber2.2 g8.7%
Protein/Albumin11 g22.0%
Cooking Salt (Na:10.5 mg)27 mg1.1%
A serving is 147g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
MinCopper, Cu 1.3 mg133.0%
ProtTryptophan (Trp, W) 0.17 g69.0%
ElemPhosphorus, P 357 mg51.0%
MinManganese, Mn 1.00 mg50.0%
ElemMagnesium, Mg 177 mg47.0%
FatLinoleic acid; LA; 18:2 omega-6 4.7 g47.0%
ProtThreonine (Thr, T) 0.41 g44.0%
ProtValine (Val, V) 0.66 g41.0%
ProtIsoleucine (Ile, I) 0.47 g38.0%
ProtLeucine (Leu, L) 0.88 g37.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Linoleic acid; LA; 18:2 omega-6 4.7 g47.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.04 g2.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.17 g69.0%
Threonine (Thr, T) 0.41 g44.0%
Valine (Val, V) 0.66 g41.0%
Isoleucine (Ile, I) 0.47 g38.0%
Leucine (Leu, L) 0.88 g37.0%
Phenylalanine (Phe, F) 0.57 g37.0%
Lysine (Lys, K) 0.56 g30.0%
Methionine (Met, M) 0.22 g23.0%

Essential macroelements (macronutrients) per person 2000 kcal
Phosphorus, P 357 mg51.0%
Magnesium, Mg 177 mg47.0%
Potassium, K 406 mg20.0%
Calcium, Ca 26 mg3.0%
Sodium, Na 11 mg1.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 1.3 mg133.0%
Manganese, Mn 1.00 mg50.0%
Zinc, Zn 3.5 mg35.0%
Iron, Fe 4.1 mg29.0%
Selenium, Se 12 µg22.0%
Fluorine, F 57 µg2.0%
Iod, I (Jod, J) 3.1 µg2.0%
No image available
Maria Nagel, Germany
Notes about recipe

This cream made from cashews is similar to yogurt and can be used as a base recipe for a number of sweet and savory variations. Cashew yogurt is seldom raw.

Alternatives to yogurt: Traditionally, yogurt is a slightly sour fermented dairy product. When it comes to a creamy consistency, this vegan version made with cashews is in no way inferior to the original. And it is rich in the essential amino acid tryptophan. There are now numerous types of vegan yogurts available — most of which are soy — but they are usually highly processed and contain many additives such as stabilizers and coloring agents as well as sugar. However, like the original dairy yogurt, these products are usually fermented.

Yogurt cultures: Thanks to the acidification of the lemon juice, this recipe for cashew yogurt just imitates fermentation, but it is a simpler and quicker option. However, if you like to experiment and have time, you can replace the lemon juice with yogurt cultures. These can be purchased ready to use.

Cashews are seldom raw: Cashews almost always undergo a heating process even if “Raw Cashews” is on the label. This usually just means that the toxic cardol they contain has been deactivated by steaming instead of roasting. It is only when the process is explained in detail and controlled that we can be sure the cashews are raw.


Cooling: If you want an even fresher taste, place in the refrigerator before serving.

Possible uses: This cashew yogurt works well as a base for fruit salad or muesli. It is also a nice side dish for hearty dishes. If desired, you can make a flavored version by adding some vanilla.

Alternate preparation

Consistency: The amount of water you use determines the consistency — if you add more water, you can achieve a consistency similar to cream. It can be used to add a finishing touch to sauces, soups, and dressings. Using the lemon is then optional.