Native to the Mediterranean coast, almonds have been a prized delicacy dating back as far as 3000 BC. Although people no longer think of them as the perfect wedding gift, nearly 51 centuries later almonds still dominate the nut industry. Small but mighty, they pack a winning combination of vitamins, protein, unsaturated fats and fiber into just a few tasty bites.
Just one serving of almonds (roughly 23 nuts) has an impressive 6g of protein, 3.5g of fiber, and 37% of the recommended daily intake of vitamin E. They also contain several phytonutrients which support ‘good’ microbes in the gut. And every almond you eat boosts your plant sterols, a unique substance which blocks LDL cholesterol absorption. LDLs, or low-density lipoproteins, are notorious for forming harmful plaques in blood vessels and increasing the risk of heart disease. The good news is that eating plant sterols through foods like almonds can help lower your LDL levels and prevent buildup in arteries for a healthier heart.
Cooking with almonds
Almonds have also become a staple for plant-based food substitutes. Almond milk, almond flour and almond butter are three of the most popular alternatives to dairy, gluten and peanut products. Of course, the simplest way to eat almonds is just to pop one in your mouth. You could also add a handful to your morning muesli, toss a few into a salad for an extra nutty crunch, or top your pastries with some toasted slivers. Or you could create the perfect salty snack with just a few simple ingredients using this recipe for dangerously delicious chile roasted almonds.