Almonds are a great reason to go nuts for nuts! They have the ideal combination of fats: heart-healthy monounsaturated fats and polyunsaturated fats. Just one ounce (about 20 - 25 almonds) provides 6 grams of protein, 3 grams of fiber, and 85 milligrams of magnesium. They are also a great source of vitamin E!
Here are smart ways to get almonds into your diet every day!
- Use in salads instead of croutons for extra flavor and crunch.
- Use ground almonds to coat chicken or sprinkle in oatmeal.
- Use slivered almonds as a topping in place of fried onion rings or to add a nutty taste to stir fries.
In a study conducted by the University of Toronto, it was found that including almonds in a heart-healthy diet reduced bad LDL cholesterol by an amount similar to that produced by cholesterol medications called statins. Eating this way also reduced inflammation in blood vessels, which has a strong association with heart disease.
Celebrate National Nutrition Month ®! Take the “NUT”rition challenge: Make sure to get 25-30 grams of fiber daily for a lower risk of heart disease and colon cancer. Fiber can also help you lose or maintain weight because it leaves you feeling full and satisfied. Eat almonds – it’s a great way to start meeting your daily needs for fiber!
Cucumber Almond Dip
Serves 8, 2 Tablespoons per serving, Calories: 51, Total Fat: 2 g, Carbohydrates: 6 g
- 1/4 c. plus 1 T almonds
- 3/4 c. fat-free or lite sour cream
- 2/3 c. peeled, seeded & coarsely chopped cucumber
- 1 medium green onion, cut into 1 1/4-inch pieces
- 2 t. salt-free tomato, basil, and garlic seasoning blend
- 2 t. red wine vinegar
- 1/2 t. light brown sugar
1. In a medium skillet, dry-roast the almonds over medium heat for 3-4 minutes, stirring occasionally. Put 1 T. in a small bowl; set aside for garnish.
2. In a food processor or blender, process the remaining almonds for 3-5 sec. Transfer to medium serving bowl.
3. Process the remaining ingredients until the desired consistency (5 sec. for chunky, 10-15 for smooth). Stir into crushed almonds. Cover and chill.
4. To serve, stir and sprinkle with the reserved almonds.
Compliments of: The American Heart Association, 2005.
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