Serves: 12

Vegan / Paleo / Refined Sugar Free / Gluten Free / Dairy Free

These wet and wintery days we've been getting have left me craving some really satiating feel good foods. Cashew cream is definitely that special something that always makes me feel both happy and satisfied.

Cashew nuts, native to equatorial South America, are actually seeds, found growing on the end of the cashew apple. Also known by the botanical name Anacardium occidentale, the cashew is a close relative of mangos, pistachios, poison ivy and poison oak.1

A large handful of these tasty nuts provides one to two thousand milligrams of the important amino acid tryptophan which works just as good, if not better, than antidepressants, specifically prozac. It is the tryptophan that produces the feelings of happiness! Just a single ounce of raw, unsalted cashews packs an impressive punch of raw minerals, ready to nourish the cells of your body. These minerals are potassium, phosphorus, calcium, magnesium, iron, sodium, manganese, zinc, copper and selenium, folate and vitamin K.

Essential for the metabolism of protein, fat, and carbohydrates at cellular levels, cashews are also rich in many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1).2

Cashew nuts are full of “good fats” and contain an agreeable fat ratio of, 1:2:1 for saturated, monounsaturated, and polyunsaturated, respectively, which scientists say is the ideal ratio for optimal health. And because of their high levels of monounsaturated fatty acids, they also help support healthy levels of low good (HDL) cholesterol.

But there's a catch. They have to be truly raw for your body to properly utilise all those goodies and for them to be good for you, heres why:

Most cashews labeled as 'raw', are not. Cashews have to be steamed out of their tough outer shells, bringing them up to a considerable temperature making them susceptible to various potentially toxic moulds such as aflatoxin.  There is only one place I know of in NZ that sells truly raw cashews, and these are like no other cashew you have ever tasted! They are sweet, creamy and fresh, and the best part - you are supporting the wonderful growers in Bali, greatly increasing the compensation that they receive for their amazing efforts! These workers hand crack the cashews one by one, then hand polish each one to remove the skin that protects the cashew. Without removing this skin they would be poisonous and uneatable .

PureWellbeing is a fantastic company, you won't be disappointed with their products or amazing service.

Orange Cashew Cream Tartlets With a Blueberry & Chia Compote


Tartlet cases

2 cups almond flour
2 tbsp coconut nectar, maple syrup or yacon
1/4 cup coconut oil, melted
1/2 tsp baking soda
a pinch of pink salt

  1. Preheat oven to 170c
  2. Add all of the ingredients into a food processor and pulse until a dough is formed.  
  3. Press the mixture into your mini muffin/tart pan and press down firmly, making sure the mixture comes up the sides to form a tart case.
  4. Pop in the oven and bake for 12-15 minutes until golden brown.
  5. Leave to cool in the pan for about 10 minutes.

Orange Cashew Cream

3/4 cups raw organic cashews, soaked at least 4 hours or overnight
2 tbsp orange juice
2 tbsp filtered water1 tsp vanilla essence
1 tsp coconut oil
2 tbsp coconut nectar, maple syrup, yacon or honey
A pinch of pink salt


Add all ingredients into a high speed blender and whizz until smooth and creamy. Refrigerate and allow to thicken while you make the compote. 

Blueberry and Chia Compote

1 Cup fresh or frozen blueberries
2 tbsp chia seeds
2 tbsp coconut sugar
zest and juice from 1/2 an orange
2 tbsp water


  1. Pop everything into a food processor or blender and pulse a couple of times until combined and some of the blueberries have broken down.
  2. Transfer to a pot and heat gently whilst stirring for a few minutes. The chia seeds will absorb the liquid and start to thicken the compote.
  3. Remove from heat and transfer to a bowl.

To Assemble

  1. Pop a tart case on a plate, fill with the orange cashew cream and top with the blueberry compote and devour!  

These are the perfect treat for family, friends or guests. Despite the 3 step process they are really fast and easy to make.


Keep cases, cream and compote separate in containers in fridge and only assemble when ready to serve or the tart cases will go soggy! 


Hayley Richards

Hello! I'm Hayley - a certified nutritionist and holistic health coach by trade, a living & whole-foods chef and wellness enthusiast by passion. I'm amazingly blessed to live in sunny Nelson NZ with my gorgeous partner and three delicious daughters.