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12/10/13blog post

the nuts and bolts about almonds

While I sit at the breakfast room table with our 4 year old sharing a snack of almonds, I realized how much almonds have been a go-to snack in our house. Once again, research shows almonds are a healthy snack. People who eat almonds feel less hungry so they eat less and do not gain weight while snacking on these nuts.

What is an almond?? Did you know the almond is really the seed of an almond fruit? It is the cousin to the peach, cherry and apricot. 1 oz almonds = 28 nuts or 2 Tbsp of almond butter. If you are allergic to tree nuts, avoid the almond.

Why love the almond?? It is rich in the antioxidant Vitamin E, providing a healthy protective effect for our body. Almonds are also rich in monounsaturated fat (more than any other nut) – which can help with lowering our total cholesterol and improving our good cholesterol (HDL). And, almonds provide protein and fiber – helping us feel full and satisfied after eating!

How to add almonds to your diet?? Think snacks, salads, meals, beverages-

  • Carry the 100 calorie almond packs
  • Add almonds to hot cereal, salad, grain dishes
  • Add almond butter to 100% whole wheat bread, apples, low fat & whole grain crackers
  • Drink almond milk or add to cereal
  • Roast almonds – roast at 375 degrees for 8-10 minutes. See how you like the change in flavor.
  • Mix almonds with dried fruit and other nuts (and dark chocolate chips) for a trail mix snack.
  • Grind fine and add to breading for meats and vegetables or to pie crusts or quick bread recipes.
  • Challenge: How can you eat or drink some form of almond one time a day?

Be mindful, like any food, almonds should be eaten in moderation and within a balanced diet. For more information about snacking, check out the Art of Snacking.