Good for you food of the week: almonds

Photo: MorgueFile

Almonds are the good for you food of the week. Though we think of almonds as nuts, they are actually the seeds of the fruit of the almond tree, a cousin to peach, cherry and apricot trees. Some people shy away from almonds because they are high in fat; however, they contain monounsaturated fat, which is the same kind found in olive oil. Monounsaturated fat has been associated with a lower risk of heart disease and lower LDL (“bad” cholesterol), so don’t be afraid to indulge.

In a quarter-cup serving of raw almonds, you’ll get about 45 percent of your daily value for both manganese and vitamin E. You’ll also get good amounts of magnesium, tryptophan, copper, riboflavin (vitamin B2) and phosphorus. You do get 18 grams of fat in that same quarter-cup serving, but again, its monounsaturated fat. Can’t have or don’t drink enough milk? A one ounce serving of almonds (20 to 25) contain as much calcium as a quarter-cup of milk. They’re also a good source of folic acid, which is essential for pregnant women.

If you want to buy fresh almonds in the bulk bin of your supermarket, look for shells that are intact, not split, and don’t have any discoloration. They should smell sweet. If they don’t, they’ve probably been sitting there too long. Shelled almonds in sealed containers last longer than unshelled almonds in the bulk bins. Some stores place almonds and other nuts in the same aisle as chips and popcorn. Some put them with baking goods. Some put them with dried fruit. It can be an adventure to track them down, but ask for help if you can’t locate them. There are many grab and go containers of flavored almonds these days. These can be an easy, convenient snack. However, read the nutrition label to see what’s been added. You may find high levels of sugar, corn syrup, or salt.

Because of the high fat content, you need to be sure they are stored properly so they don’t go rancid. Keep them in a sealed container in your pantry, or put them in the refrigerator to extend their shelf life. They can also be kept in the freezer for up to a year.

Almonds can be eaten raw, chopped and sprinkled over salads. Mix ground almonds with crumbs to coat strips of sliced pork and then bake it in the oven for a dish that is similar to chicken fingers. They are a welcome addition to many baked goods, or sprinkled over the top of a yogurt parfait. Add them to homemade trail mix, chicken salad, sautéed vegetables, or rice dishes. Check out almond butter, too, as an alternative to peanut butter. Or add ground almonds to your smoothie for a vitamin E boost.

How do you enjoy almonds?

Read all the good for you food of the week articles.

For more info: Nutritional info on almonds

Recipes from the Almond Board of California