Tuesday, February 28, 2017: 7:28 am
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Super Nut

Every list of superfoods includes almonds.

While they are high in fat, it’s the “healthy” fat—not saturated fat. Like olive oil and avacados, almonds are considered heart healthy.

Here are nine health benefits from almonds gleaned from the website health-benefits-of.org:

1. Almonds contain a high amount of monounsaturated fats. These help bring down the risk of heart disease. They bring down bad cholesterol (LDL) by 8 percent—12 percent when used regularly in diet.

2. Vitamin E found in almonds is one of the best-known anti-oxidants out there; also known to reduce risk of heart disease. Vitamin E is great for the skin, which is the reason why so many skin creams have almond extract in them.

3. 10-12 almonds in a day can supply around 99 mg or 25 percent of our daily magnesium requirements. Magnesium is needed for strong bones, proper blood circulation, flow of nutrients, and for relaxing nerves as well as muscles.

4. 10-12 almonds in a day yield a whopping 257 mg of potassium. This ensures proper muscle contraction. The heart is a muscle and therefore potassium is very important for heart health. It also helps control high blood pressure.

5. Almonds bring down the level of blood sugar after meals; therefore they are useful in controlling diabetes. Essentially these nuts bring down the glycemic index (GI) of a meal.

6. Almonds contain 26 percent carbohydrates of which 12 percent is dietary fiber and 6.3 percent is sugar. Almond flour is ideal for preparing low-carb diets.

7. Almonds are a good source of a number of B vitamins such as riboflavin, thiamine and niacin.

8. 100 gm of almonds yields 4 mg of iron, which is around 32 percent of an adult’s daily requirement.

9. 100 gm of almonds give 248 mg that will fulfill 25 percent of your calcium requirements. Calcium is an essential mineral important for life.

Many health and wellness sources recommend eating 10-12 almonds a day as a snack. Here are a few other ways to work them into your diet:

-Toss sliced almonds in any green salad, chicken salad, rice salad or fruit salad.

-Add chopped almonds to yogurt.

-Spread almond butter on anything from bread to celery to crackers.

-Use chopped almonds in baked goods instead of other less healthful nuts.

-Use them in homemade granola.

-Use them in a crust for fish or chicken.

Honey Glazed Almonds

11⁄2 cups raw, unblanched almonds

1 tablespoon sugar

11⁄2 tablespoons honey

1⁄2 teaspoon ground chipotle chile powder

1⁄4 teaspoon ground cumin

1⁄4 teaspoon salt

Line a large baking sheet with parchment paper. Place the almonds in a medium nonstick skillet; cook over medium heat for 6 minutes or until lightly toasted, shaking pan frequently. Combine the remaining ingredients in a 2-cup glass measure. Microwave at high for 30 seconds. Add honey mixture to pan, and cook 2 minutes, stirring constantly. Arrange almond mixture on prepared baking sheet in a single layer; let stand 10 minutes. Break apart any clusters.

SOURCE: Cooking Light

Almond-Crusted Tilapia

1 cup sliced almonds, divided

1⁄4 cup all-purpose flour

4 (6-oz.) tilapia fillets

1⁄2 teaspoon salt

2 tablespoons butter

2 tablespoons olive oil

Process 1⁄2 cup almonds in a food processor until finely chopped, and combine with 1⁄4 cup flour in a shallow bowl. Sprinkle fish evenly with salt; dredge in almond mixture. Melt butter with olive oil in a large heavy skillet over medium heat; add fish, and cook 4 minutes on each side or until golden. Remove fillets to a serving plate. Add remaining 1⁄2 cup almonds to skillet, and cook, stirring often, 1 minute or until golden. Remove almonds with a slotted spoon, and sprinkle over fish.

SOURCE: Southern Living

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