Almonds

A super food with plenty of possibilities

The more we dive into what's a healthy food to eat, almonds keep rising to the top of the list. They are rich in vitamin E, magnesium and potassium. They are also an excellent source of protein and fiber. They contain zero cholesterol.

There are a ton of ways to buy and eat them. Let's look at those options now.

Raw

Trying to make it through the afternoon without snacking on candy and junk food? Almonds are a great way to do it. The protein in almonds will satiate your hunger for a far longer period than candy or junk food, because they have no sugar to take you up and then let you crash. A serving of almonds is 23 nuts or one ounce. Try it next time you're hungry in between meals.

Roasted

There are those of us who don't like the taste of raw almonds. Like raw almonds, roasted almonds have all the same benefits as raw, but a flavor that many find much more appealing. If you're needing to cut down your intake of salt, watch the label on the package to make sure you're not overdoing. It's not hard to roast your own almonds at home, so you can moderate just how much salt is used in the process. There are plenty of recipes online.

Marcona

At this house, almonds are commonly used, so yeah, we want to mix up flavors when it comes to snack time. One other way to do that is to get your hands on a jar of Marcona almonds. Marcona almonds are prized for being more tender, sweet, and delicate than regular almonds, with a nice buttery flavor that is due to their high oil and moisture content. California almonds have been described as tasting more "woody" in comparison. Long used in Spanish cuisine, Marcona almonds have gained popularity among Americans. Watch the salt number if you need to.

Sliced (and roasted)

There's nothing like adding some nuts to a basic dinner salad. Aside from other options like sunflower seeds, pumpkin seeds and otherwise, sliced almonds are awesome, especially when paired with feta cheese. Take them to the next level by putting some in a pan and toasting them until they release their aroma.

Almond Butter

Time for a sandwich? How about a shake? Like peanut butter, almond butter in its purest form is simply raw ground almonds. Better supermarkets with bulk food sections have machines that can make it for you right there on the spot. Use it on toast in the morning, add some jam and make a sandwich, or put a tablespoon in your next shake or smoothie.

Almond Flour

Rather than grind it through a grinder, almonds can be blanched and milled into a flour, but there's no gluten in this flour so it's good for gluten-intolerant types. It's also considered paleo if you're on such a regimen. Use it to bake cakes, make cookies, create hearty pancakes, and so much more.

Summary

Many of the items listed above can be purchased in the bulk food section of better markets, meaning you just buy what you need, instead of hooking up with a large portion of almonds that will take a while to get through. Get them organic as often as possible. If your doctor is after you to upgrade your diet, almonds are sure to help.

Tom Mehren/February 2019