Almonds ~ Yes they ARE good for you!

Eating almonds can lower high blood pressure, increase life-enhancing HDL cholesterol while lowering the dreaded LDL, minimize weight gain despite it's own fat content. Metabolic syndrome and Diabetes have reached epidemic proportions in North America and almonds have been found to be a positive influence in helping our bodies to have positive changes in insulin production and blood sugar levels.

If nuts agree with you, almonds make a great snack. At home, we chop them and add to green salads along with unsalted pumpkin or sunflower seeds. They are a hit when tossed into dandelion stir fries. I often substitute  almonds into pesto recipes which call for more expensive nuts.

For the most benefit, choose raw, unsalted, organic when possible. Of course, the freshest almonds are still in the shell but for convenience, buy shelled almonds in sealed bags rather than from bulk bins.

ONE ounce of almonds = approximately 20 almonds.

ONE ounce of almonds = 150-200 calories = 50% of daily values (DV) of Vitamin E = 25%  of daily values (DV) of Magnesium.

Here are two of my favourite ways to add extra flavour to raw organic almonds:

Tamari Almonds

3 cups Almonds (raw, organic when possible)
3 tablespoon Tamari *
¼ teaspoon Cayenne powder (optional or to taste)
½ teaspoon vegetable oil (I use sunflower)
pinch Sea Salt

Place raw nuts in a re-sealable plastic bag. Add the tamari, seal and allow to marinate for from 30 minutes to 12 hours or more. Toss with oil, sea salt, and cayenne if using. Pre-heat oven to 300 F. Spread the coated almonds onto a parchment-lined baking sheet and bake for about 20 minutes, taking care to turn the almonds every 5-6 minutes to avoid burning and roast evenly. The almonds will have a darker skin, of course due to the Tamari but should NOT taste burnt! Allow to cool before placing in a sealed container. Eat within a week or so or freeze for up to a month. *Tamari is a healthier version of Soya Sauce. Read the labels and buy one without sugar. Tamari is also available 'wheat-free'.

Spiced Nutty Bites

1 teaspoon ground cinnamon
½ teaspoon ground cloves
¼ teaspoon ground allspice
¼ teaspoon ground nutmeg
¼ teaspoon ground ginger
¼ cup organic sugar (or Stevia)
½ teaspoon sea salt (optional)
¼ teaspoon cayenne pepper or red pepper flakes (optional)
1 egg white
1-2 tablespoon water

2 pounds whole nuts  I use almonds, primarily but this recipe adapts well for pecans, walnuts or cashews.

Spray 2 baking sheets with light coating of light-tasting oil like sunflower oil. Preheat the oven to 275 degrees. Combine spices, sugar and optional salt/cayenne together in a bowl. Stir in the egg whites and the water. so that all of the nuts are completely coated with the spice mixture. Spread the nuts loosely on the baking trays so that they are spaced so not to stick together. Bake for 40 minutes or until the nuts have a crispy golden coating. Allow to cool and then transfer to  an airtight container.

Next time you are in 'snack mode'... perhaps a handful of almonds?

How do you enjoy almonds?? Please leave a comment. It's easy!
Everyone benefits from your experience too.