Almonds are crunchy, tasty, filling, and absolutely packed with superfood benefits! I keep individual serving packs of almonds in my pantry for a grab and go snack on busy days, or for when I just need a little protein boost before or after Pilates class. Just a single 1 ounce serving satiates my hunger and fulfills my need to crunch on something while providing me with so many great nutrients. How can you beat that???
The most popular form of almonds is unshelled, and either raw or roasted, salted or unsalted. We can also find almonds used in SO many products in our grocery stores like almond milks, almond butter, and almond flour, with each of these products offering their own healthy benefits and many uses.
Considered a superfood, these yummy nuts are an antioxidant-which means they can protect your cells from damage that leads to disease and aging of the body. These amazing nuts also help with lowering blood sugar, blood pressure and LDL cholesterol levels! A single serving of almonds contains 6 grams of energy producing protein, 3.5 grams of fiber, and 14 grams of fat-9 of which are heart healthy monounsaturated fats. Almonds also contain a high amount of vitamin E, magnesium, manganese, and a good amount of cooper, phosphorus, and vitamin B2. That’s a LOT of GREAT nutrition coming from a small handful of food! Bonus-if you’re concerned about your calorie intake, it’s important to note: 10-15% of the calories in almonds is NOT absorbed by the body! And the protein and fiber content in almonds has been known to keep you feeling full for longer periods of time-therefore capable of helping you reduce your calorie intake!
There are so many ways to add this incredible power food to your diet. Consider sprinkling slivered almonds into your cereals, yogurts, salads, or oatmeal. When baking, use slivered almonds in muffins, breads, cakes, cookies and brownies. When preparing meals, add slivered almonds to rice pilafs and omelets. Using almond milk and almond flour in place of cow’s milk and wheat flour in your recipes will add protein and nutrients to everything you prepare, and almond flour is gluten free! *If using almond flour to replace wheat flour in your favorite recipes, start with a 1:1 ratio and know that because almond flour contains a bit more moisture, you made need to add more to get the right consistency for your recipe. When I use almond flour and almond milk in my recipes, I find that my foods are a bit more moist, and have a slightly sweet, nutty flavor. One of my absolute favorite go to recipes is my low carb pancakes-and the recipe is below. I prepare these weekly, keep them in my fridge, and simply heat and eat. They are SO SO good!!!
A fun fact about almonds: 80% of the world’s almonds are grown in California! Other countries that produce almonds are Spain, Iran, and Morocco-but Cali wins as the biggest producer in the world with over 500 miles of farms-mostly family owned!
Be sure to keep some almonds around for a healthy heart boosting snack-even better-grab some almonds dipped in dark chocolate and get even MORE healthy benefits from your snack! If you’re looking for a yummy way to add these nutrient packed nuts into your diet, give my favorite recipe a try:
Low Carb “Pancakes”
5 large eggs
2 teaspoons vanilla extract
1 cup almond milk
6 tablespoons melted butter (must be cooled)
3 1/3 cups almond flour
6 tbsp Swerve Sweetener or Monk fruit sweetener
1 tbsp baking powder
½ tsp salt
Preheat oven to 400°F and grease 11X17 inch baking pan-or muffin pan (I use the “all edges” brownie pan from Pampered Chef) *Makes 12 servings.
Combine eggs, almond milk, cooled melted butter, and vanilla extract in a blender and blend until well mixed.
In a separate bowl, combine almond flour, sweetener, baking powder and salt.
Slowly add the flour mixture to the blender, blending and scraping sides of blender until all ingredients are well blended. Let batter sit briefly until thickened.
Pour batter into greased baking dish and spread evenly, or scoop by 1/3 cup each into muffin tin. (I use the Pampered Chef brownie pan with the 12 individual cups)
Bake 13-17 minutes until edges are golden brown and centers are firm to the touch. Carefully remove from pan and allow to cool. If using a baking dish, cut into 12 even pieces.
These can be refrigerated for up to a week in a Ziploc bag. Simply heat for 30 seconds in the microwave and serve.
Serve with butter and your fav low carb syrup, or with berries. *My son eats them with peanut butter.
Fat 11 grams Sat 4.5 grams
Carbs 8 grams Fiber 1 gram
Protein 5 grams