Almonds- Why Eat Them?

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Almonds- Why Eat Them?

http://www.wholehealthmd.com/refshelf/foods_view/1,1523,113,00.html

 

Almonds are a surprisingly decent source of calcium: Although you would have to

consume 330 calories' worth of almonds to get a significant quantity of this

bone-building mineral, almonds contain more calcium than any other nut.

 

Almonds are also a significant source of magnesium, which contributes to strong

bones as well, and they supply a healthy amount of vitamin E.

 

These sweet, versatile nuts have the highest dietary fiber content of any nut or

seed, supplying more than 3 grams of fiber per ounce; like all nuts, almonds are

a good source of protein, although they are lacking the essential amino acid,

lysine. (However, that problem is easily solved by combining almonds with

legumes that are high in lysine).

 

More than 65% of the fat in almonds is monounsaturated, which can help lower LDL

(bad) cholesterol levels.

 

Almonds also contain the phytochemicals quercetin and kaempferol, both of which

may be protective against cancer.

 

Varieties

 

There are two types of almonds, bitter and sweet. Sweet almonds are the kind

used in cooking and baking, whereas bitter almonds (whose sale is prohibited in

this country) are used primarily to make almond extract.

 

There are also Chinese almonds, but these are actually apricot kernels.

 

Sweet almonds are sold in a number of forms, in shell and out. Whole, shelled

almonds are sold " natural " (with their brown skin on) and blanched (with the

skin removed); almonds are also sold sliced or slivered (natural or blanched).

 

Almonds are sold roasted and dry-roasted.

 

Roasted almonds (as with any " roasted " nut) are oil-roasted, which is akin to

being deep-fried, and the fat used is often highly saturated coconut oil.

 

The process adds about 10 calories per ounce of nuts, or a little more than a

gram of fat (mostly saturated fat, if coconut oil is used).

 

Dry-roasted almonds are not cooked in oil, so they are slightly lower in

calories and fat than oil-roasted nuts.

 

However, they may be salted or contain other ingredients, such as GMO corn

syrup, refined sugar, starch, MSG, and preservatives.

 

Almonds are also sold in the form of almond butter (a delicious alternative to

peanut butter), almond paste, and almond oil (for baking and flavoring).

 

Availability

 

Packaged almonds are widely available all year round. Fresh almonds in their

shells are easiest to find in fall and early winter.

 

Shopping

 

For the sake of freshness, buy almonds in sealed packages when possible. When

buying from a bulk source, choose a store where there's a rapid turnover and

where the bulk foods are kept in covered containers. Smell the almonds to be

sure that they're fresh and sweet--beware of any musty or rancid odor.

 

Storage

 

Like all nuts, almonds have a high fat content that makes them susceptible to

spoilage. To keep them fresh if not using right away, freeze the nuts in their

original unopened package or in a tightly covered jar or a zip-seal plastic bag.

 

It's not necessary to thaw them before using. Almonds keep better in their

shells, if you don't mind the work of shelling them.

 

Preparation

 

To enhance the flavor of natural almonds, toast them in a dry skillet over low

heat, stirring frequently, until golden and fragrant, about 5 minutes. Remove

the almonds from the pan immediately or they're likely to scorch.

 

You can also toast almonds in a shallow baking pan in a 350°F oven for 7 to 10

minutes (slivered and sliced almonds will take a shorter time than whole

almonds).

 

To finely chop almonds, place in a food processor and pulse on and off until

finely ground, being careful not to overprocess or the nuts will turn oily and

pasty. If almonds are to be ground for a cake, process with a small amount of

the flour called for.

 

Nutrition Chart

 

Almonds/1 ounce

 

Calories 167

Total fat (g) 15

Saturated fat (g) 1.4

Monounsaturated fat (g) 9.6

Polyunsaturated fat (g) 3.1

Dietary fiber (g) 3.1

Protein (g) 6

Carbohydrate (g) 6

Cholesterol (mg) 0

Sodium (mg) 3

Vitamin E (mg) 6.8

Manganese (mg) 0.6

Magnesium (mg) 84

Phosphorus (mg) 147

 

 

 

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Raw almonds are much easier to both chew digest if soaked and then dried.

The soaking inhibits phytic acid.

 

Soak 4 cups of almonds in warm water with 2 tablespoons of sea salt for at

least 8 hours (overnight), up to 24 hours.

 

Drain, and either use a food dehydrator, or place on a baking sheet and

turn the oven on low (below the minimum setting if possible) and allow to

dry for 12 hours. At no point should the heat exceed 150 degrees Fahrenheit.

 

If not fully dried sometimes the almonds will be more susceptible to mold

if left out at room temperature - so I tend to store them in the freezer

until they are ready to be used.

 

Be careful - soaked+dried almonds are so easy to chew and eat you'll find

yourself having more than you thought!

 

David

 

At 12:25 AM 3/4/2005, you wrote:

>To enhance the flavor of natural almonds, toast them in a dry skillet over

>low heat, stirring frequently, until golden and fragrant, about 5 minutes.

>Remove the almonds from the pan immediately or they're likely to scorch.

>

>You can also toast almonds in a shallow baking pan in a 350°F oven for 7

>to 10 minutes (slivered and sliced almonds will take a shorter time than

>whole almonds).