Almonds: The Nut-tritional Powerhouse

The addictive effect of almonds may not be as bad as you might think.  While this super food is high in calories, almonds are packed with nutrients and have a number of benefits that make those calories A-okay.

 Almonds are a great source of fat, protein, and fiber. The healthy fat in almonds increases “good” cholesterol (HDL) and can also lower “bad” cholesterol, known as LDL.  They are high in unsaturated fats, which are good for your heart.  Almonds also decrease blood sugar spikes after meals, which can lower the risk of diabetes.  Other illnesses that can benefit from almonds include heart disease, cancer, and respiratory illness.  The protein and fiber content in almonds also support healthy weight loss or maintenance.  1 ounce of almonds has 6 grams of protein, that can help to keep you full for longer, and the fiber fights hunger and suppresses your appetite to avoid additional snacking.  By including vitamins and minerals like riboflavin, manganese, and copper, almonds help you avoid micronutrient deficiencies.  Riboflavin assists in energy production, while manganese and copper boost energy flow.

Almonds are a nut-tritional and delicious addition to tons of dishes.  Check out these recipes for some ideas!

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Banana Almond Smoothie

Smoothies in the morning always hit the spot and are a great option if you need breakfast on-the-go.  Make your smoothie extra healthy by including almonds to help you stay full during your crazy day.  This 4-ingredient recipe is easy, healthy, and, of course, delicious!

Get the full recipe from Bon Appétit   

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Healthy Almond Crunch Granola

Between almonds, oats, coconut, cinnamon, and honey, this granola recipe leaves no room for complaints.  This crunchy concoction will have your mouth watering before you turn off the oven.  Enjoy the almondy deliciousness for breakfast or satisfy your sweet tooth by adding some berries for the perfect dessert.

 Get the full recipe from Go Dairy Free    

 

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Almond-crusted Tilapia

Skip the fried fish sticks, and get creative in the kitchen to keep things healthy without losing flavor.  This easy and nutritious dish will leave you extra satisfied.  Encrusted with almonds, this twist on tilapia will help you avoid your stubborn midnight ice cream craving by keeping you feeling full until the morning.

Get the full recipe from Southern Living   

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Almond Butter

There’s a reason almond butter has become super popular in recent years.  This incredibly healthy spread is perfect for snacks, sandwiches, smoothies, and more! Whip up your own DIY almond butter with this simple and extra healthy recipe.  Using only almonds and a tiny bit of sea salt, this recipe will fulfill your hunger needs without killing your health streak.

Get the full recipe from Amy’s Healthy Baking    

 

 ABOUT THE AUTHOR

Jourdan Buchler is part of The Path Editorial Team.  She is a rising senior at the University of Wisconsin-Madison and majors in Life Sciences Communication with a focus in ‘Communication Skills and Technologies’ and ‘Communication Strategy’.  She is passionate about writing, marketing, nutrition, and fitness.