Healthy Diet for April 23 – Nuts about Almonds

In a nutshell, just a single ounce of almonds (20 to 25 almonds) is flavor-packed, convenient, and good for you. (See March 8.) Here’s what’s inside:

• Vitamin E: protection from cancer, heart disease, and cataracts. (Tip: You get one-third of a day’s vitamin E from an ounce of almonds.)
• Folate: heart-health benefits, too, and it helps prevent birth defects.
• Calcium, phosphorus, and magnesium: a bone-building trio. Calcium and magnesium offer protection from hypertension, too.
• Fiber: an aid for digestion, it protects against cancer, heart disease, and other health problems, too.
• Monosaturated fats: the type of fat linked to less heart disease risk. Bonus: Almonds are cholesterol-free!

Three simple ways to enjoy almonds:

• For a smoothie idea, blend in one tablespoon of toasted almonds for every cup of smoothie.
• For a crunchy almond butter, process whole almonds with a touch of vegetable oil, salt, and sugar until nearly smooth.
• For an easy add-in, toss slivered almonds on stir-fries, salads, and rice, or sprinkle on cereal, veggies, ish, yogurt, or ice cream.

Spicy Cajun Almonds

• 2 teaspoons dried basil
• 11⁄2 teaspoons garlic powder
• 1 teaspoon dried thyme
• 1 teaspoon dried cayenne pepper
• 1 teaspoon paprika
• 1⁄2 teaspoon salt
• 1⁄2 teaspoon finely ground black pepper
• 1 egg white
• 2 cups whole almonds

Preheat oven to 325°F. Blend seasonings well. In a large bowl whisk egg white until opaque and frothy. Add almonds; toss to coat. Add seasonings; toss gently to coat evenly. Oil a baking sheet or coat with vegetable cooking spray. Arrange almonds on baking sheet in single layer. Bake for 15 minutes. Gently toss almonds; rearrange in single layer. Bake for another 15 minutes; toss gently. Turn off oven. Leave almonds in oven with door ajar for 15 minutes. Remove from oven; cool. Store in airtight container up to two weeks. Makes about 2 cups.