Thursday, May 20, 2010

ALMONDS... Nature's crunchy, munchy, healthy treat

Mmmm! Almonds! I recently posted on FACEBOOK that almonds should be a daily part of your diet to help prevent Alzheimer's Disease.  They are the perfect food: crunchy, healthy, portable, and packed with nutrition.  I want to share with you the benefits of almonds and also give you a couple of recipes to try.
Almonds are one of the most nutritious of all nuts. As we become dedicated to healthy life-styles, experts have found that adding natural foods, such as almonds, to your diet may be the prescription for physical wellness in the 21st century.

Cancer Prevention - Almonds are low in saturated fat and contain many other protective nutrients - calcium and magnesium - for strong bones, vitamin E and compounds called phytochemicals, which may help protect against cardiovascular disease and even cancer.

Phytochemical Powerhouse - Leading nutrition scientists presented their research findings in a symposium entitled "Nuts in a Healthful Diet", as a part of the 1998 Experimental Biology annual meeting.

A recent study showed that including almonds in a diet that’s already low in saturated fat and cholesterol helps knock your cholesterol down even more. And that lowers your risk for heart disease.

You’ve already heard that a low-fat diet and regular exercise are key to living a long and healthy life. Problem is, many people took that low-fat message to mean no-fat. And while too much fat certainly isn’t good for you, all fats are not created equal. Some are actually good for you. The American Heart Association has recently eased up on its recommendation that no more than 30 percent of our calories come from fat. They now say additional fat is okay, as long as it’s unsaturated – like the good fat found in almonds!

Almonds  may look humble, but they are an effective weapon in the battle against heart disease. In fact, you may decrease your risk by as much as 50 percent just by eating almonds five times a week!

I like to stir a handful of almonds into vanilla-flavored yogurt with some fresh blueberries for breakfast or as a protein packed snack during the day. If I am out running errands and know I will not have time to stop and eat, I will toss almonds, fresh apples slices and a few cubes of cheese into a baggie and carry it in my purse to avoid  impulse buys at the grocery store, the bakery, or the fast-food drive-through.

Here are a couple of recipes using almonds..... give them a try!!

Toasted Almonds with Sea Salt

Makes 2 cups (11 oz/345 g)

There's nothing better than these nutty slow-roasted almonds. Baking them slowly drives off moisture and makes them particularly crisp. I buy unskinned almonds because I believe they are fresher, but you can use blanched almonds and omit Step 2.

2 cups (11 oz/345 g) whole unskinned almonds
1 tablespoon extra-virgin olive oil
1 teaspoon sea salt

1. Preheat the oven to 325 degrees F (165 degrees C.).

2. Bring a saucepan three-fourths full of water to a boil over high heat. Add the almonds and boil for 30 seconds. Drain, then immediately wrap the almonds in a kitchen towel and rub them in the towel to loosen the skins. Pinch the almonds from the skins; the almonds should slip out easily.

3. Transfer the almonds to a heavy rimmed baking sheet. Add the oil and toss to coat evenly. Add the salt and toss again.

4. Place in the oven and toast, stirring the almonds once or twice so they brown evenly, until golden brown and fragrant, about 30 minutes. Transfer to paper towels to cool completely, about 1 hour, before serving.

Here is a recipe with two of the important foods to help prevent Alzheimer's! Delicious and perfect for your next BBQ!!


Yield- about 6  servings as a side dish

8 oz  small whole wheat (or regular) seashell pasta

1/2 lb fresh  broccoli; chopped (about 4 -5 stalks)
1 small chopped onion

1 garlic clove; chopped

1 1/2 c Salmon; canned or cooked

1 sm Jar artichoke hearts -- chopped

1 small bag sliced almonds

1 tablespoon mustard

1 c  low fat sour cream

1 c low fat mayonnaise

1 teaspoon Celery salt

1/2 teaspoon Horseradish

1 tablespoon Lemon juice

Boil macaroni-when almost done add chopped broccoli. Drain. Add rest of the ingredients. Garnish with parsley, paprika and almonds. Best if flavors blend in refrigerator overnight.


And this is my Daily Cyn............


No comments:

Post a Comment