Almond Joy

I love everything about almonds. The delicate blossoms with their enchanting scent emerge just as the grey skies of winter part. The bees buzz and leaves pop. Then the magical seeds tucked away in velvet coats appear.

When my kids were young, we had a grand almond tree in our front yard and I savor memories of my two young boys sitting shirtless with a bowl of unshelled almonds and a rock they used as a nutcracker. They would chat excitedly as they cracked open the tough shell revealing the soft, sweet nut inside. Rarely would we get a bowl of almonds for later as they would enthusiastically eat every single one! It was just the way it should be.

I grew up on the east coast where almonds came from cans so I marvel at the beautiful cycle of flower and fruit that happens not too far from where I live. In fact, there is an almond festival every year in Capay Valley California where this cycle is celebrated!

Let’s get to know this incredibly nutritious nut a bit better. Almonds are the edible seeds of  Prunus dulcis. They are native to the Middle East, but grow gorgeously in California, which is the main producer of almonds in the world. Almonds contain an impressive suite of nutrients which include phytonutrients, vitamins, minerals, fiber and healthy fats. In fact, they contain an impressive amount of vitamin E, manganese and magnesium along with a not too shabby dose of calcium, iron, potassium, copper, vitamin B2 (riboflavin) and phosphorus. 

A small palmful or approximately 23 almonds contains approximately 160 calories with14 grams of healthy mono- and polyunsaturated fats, 2.5 grams of digestible carbohydrates and 6 grams of protein. There is also 4 grams of fiber which goes a long way towards meeting our minimum fiber requirement of 30 grams per day. And if that weren’t enough, they host an array of antioxidant compounds to fend off oxidative stress which contributes to inflammation, aging and many chronic diseases. It is important to nibble on almonds still housed in the brown papery pellicule or skin as this is where the antioxidant rich flavonoids live. 

The scientific literature is robust regarding the health benefits of almonds. I remember a time when we all thought nuts were too fattening to eat on a regular basis, but that is a myth. In fact, almonds are part of a health-promoting whole foods diet. 

In several studies, almonds have been shown to lower LDL-C (one risk factor for cardiovascular disease) and maintain healthier HDL-C levels. Consumption is also correlated with healthy blood pressure levels possibly because they contain ample magnesium, often low in individuals with high blood pressure. In addition, even a small portion of almonds (10 grams or about 12 almonds) has been shown to reduce postprandial blood glucose, serum insulin and general insulin resistance.This is great news for individuals at risk for type 2 diabetes. These small seeds also provide food love for your gut microbiome, encouraging the growth of butyrate producing bacteria which provide anti-inflammatory benefits. For aging adults, almonds may improve cognition by downregulating inflammation.

Even though they are nutrient dense, a serving of almonds does not lead to weight gain and can actually promote satiety or feelings of fullness which is quite satisfying! Many people find that an afternoon snack of almonds keeps them full and energized for hours. As with everything, moderation is key.

Tips

Nuts are an integral part of the Mediterranean dietary and lifestyle pattern, which is well known in the scientific literature to promote health and decrease the risk of chronic disease.

Be sure to choose almonds that are dry roasted or raw without added salt and store them in a glass jar in the refrigerator or freezer to protect the fragile fats and precious nutrients. One fun afternoon snack idea is to add a square of <70% dark chocolate to a serving of almonds. You can do this in the morning while you are waiting for your coffee or tea to brew and then you have the perfect snack for when you are hungry later in the day. Another way to get your daily dose is to add them chopped to yogurt, rice, quinoa, sweet potatoes, salads or sauteéd veggies! Skies the limit! 

Almonds rule! With all the amazing health benefits, the crunch and the yum—it is almond time!

I am including a recipe for my grain-free breakfast cereal which is nutrient dense and full of nuts and seeds. You only need a very small amount (1/8-1/4 cup max) to feel satisfied for hours. Top it with berries and you have the perfect heart—brain—gut—health meal! Enjoy!

Ingredients: Organic

2 tablespoons organic raw or dry roasted almonds

2 tablespoons organic walnuts

1 tablespoon organic sprouted pumpkin seeds

2 tablespoons organic ground flaxseeds

2 teaspoons organic hemp hearts

1 teaspoon organic chia seeds

1 tablespoon Manitoba Hemp Protein or other protein powder 

1 tablespoon organic unsweetened flaked coconut

1 tablespoon organic unsweetened cacao nibs

1/8 teaspoon cinnamon

Pinch sea salt

Berries for serving

Optional: Add turmeric, beetroot powder, maca, dried cherries or currants if desired.

Instructions 

1. Chop almonds and walnuts coarsely

2. Add to bowl with rest of ingredients

3. Mix thoroughly

Eat with milk alternative milk or yogurt topped with berries.

Makes 3- 1/4 cup servings. Store in glass jar in refrigerator for up to 5 days.

Sources

Kalita, S., Khandelwal, S., Madan, J., Pandya, H., Sesikeran, B., & Krishnaswamy, K. (2018). Almonds and cardiovascular health: A review. Nutrients, 10(4): 468, doi: 10.3390/nu10040468.

Leech, J. (2018). 9 evidence-based health benefits of almonds. Healthline. Retrieved from: https://www.healthline.com/nutrition/9-proven-benefits-of-almonds

Machado de Souza, R. G., Schincaglia, R. M., Pimentel, G. D., & Felipe, J. (2017). Nuts and human health outcomes: A systematic review, Nutrients, 9(12): 1311. doi: 10.3390/nu9121311.

Rusu, M. E., Mocan, A., Ferreira, I. C. F. R., & Popa, D. S. (2019). Health benefits of nut consumption in middle-aged and elderly population. Antioxidants, 8(8): 302, doi: 10.3390/antiox8080302,