Almonds
These nutrition-dense nuts actually grow inside a fuzzy fruit. Once the fruit ripens, it splits apart to expose a shell that hides the almond seed, which we know as the nut. Packed with vitamins, minerals, and unsaturated fats, this sweet nut benefits the heart, supports the immune system, and may reduce cancer risk.
Ingredients
Preparation
HEALTH BENEFITS
Step 1
Eating a handful of almonds a day can protect your heart. The almond’s monounsaturated and polyunsaturated fats help lower LDL (“bad”) cholesterol. Vitamin E fights inflammation and reduces the blood’s ability to clot, decreasing the risk of heart attack and coronary heart disease. For the most nutritional value, choose almonds with the skins on. The skin is where phytonutrients called flavonoids reside; they fight disease by enhancing the body’s immunity and helping prevent cell damage caused by environmental pollutants. The flavonoids anthocyanin and quercetin, in particular, may work to prevent stroke and urinary tract infections, fight inflammation, and reduce cancer risk. The almond’s hefty dose of protein and fiber contributes to its power-snack status; it keeps blood sugar steady and supports muscles and organs. Additionally, almonds provide bone-strengthening magnesium and calcium, and blood-supporting iron.
HOW TO BUY
Step 2
Look for almonds sold in airtight containers or sealed bags. If buying from a bulk bin, ask your grocer about the turnover rate; the quicker, the better.
HOW TO STORE
Step 3
Keep almonds in a tightly closed container in a cool, dry place. Raw whole almonds should stay fresh for two years, while roasted, slivered, sliced, and blanched almonds should keep for about one year (six months if the package is opened). The nuts will last even longer when refrigerated.
PREPARATION TIP
Step 4
Even though you’ll lose some of the nutrients by blanching almonds, some recipes for baked goods call for them. To blanch your own, drop almonds into boiling water for 30 seconds. After draining, pop the skins off with your fingers. Or use regular almonds—the flavor will be the same.
DID YOU KNOW?
Step 5
Emerging research shows that almonds may be prebiotic, meaning they may fuel the good bacteria in your gut—boosting your overall immune health.
recipes
Step 6
Fresh Muesli with Apple and Almonds p.74
Step 7
Sablefish in Tomato-Saffron Stew p.167
Step 8
Panfried Trout with Almonds and Parsley p.223
Step 9
Whole-Wheat Spaghetti with Herb-Almond Pesto and Broccoli p.243
Step 10
Soba Noodle, Tofu, and Vegetable Stir-Fry p.244
Step 11
Cauliflower and Barley Salad with Toasted Almonds p.302
Step 12
Oven-Dried Fruit with Chocolate and Toasted Almonds p.339
