Almonds are part of most people's diets and are consumed? Alone? or flavoring savory and sweet recipes, and being overrated by those who follow a healthy diet.
Nutritionist Nina Hermann comments that almonds are seeds of Almond fruit. They are considered as a dried fruit of the oilseed group.
Extremely nutritious, almonds are rich in fiber, protein, vitamin E, among other important nutrients for health. They are easy to add to the diet and can be found / consumed in a variety of ways: whole (unpeeled), unpeeled raw, toasted (with or without salt) such as flour, milk and even butter.
Not to mention the well-known almond oil, an extremely versatile cosmetic product widely used in the beauty world!
7 Reasons to Eat Almonds
But what benefits do almonds have for health?
Also read: 10 Anti Aging Foods You Should Include in Your Diet
- Cholesterol Control: One of the best sources of vitamin E in nature, almonds help control cholesterol, as Nina points out. By raising good cholesterol (HDL), which removes fat molecules from the blood, this kind of food even helps to lower the risk of heart attacks.
- Beauty Ally: Also because it is an abundant source of vitamin E, almond contributes to the health of the skin, hair and nails. It also has antioxidant properties, fighting free radicals and helping to prevent premature aging.
- Cancer Prevention: Nina points out that, because of its antioxidant properties, fighting free radicals, almond acts in the prevention of cancer.
- Good bowel function and blood glucose control: Nina explains that because it is rich in fiber, almond acts in the proper intestinal functioning and control of blood glucose.
- Prevents fluid retention: "If included in the diet, almonds help combat fluid retention because it contains magnesium and potassium, although it is not a diuretic food," explains Nina.
- Helps prevent osteoporosis: According to Nina, almond is a great source of calcium, very important for those who fear osteoporosis.
- Ally of the heart: The seeds are still protective of the cardiovascular system, according to Nina. Research from Tufts University has proven that almond shell flavonoids lower the risk of heart disease. Almonds further help reduce the presence and impact of C-reactive proteins, which cause inflammation in the arteries ?, says the nutritionist.
How to consume: almond tips and recipes
For those who want to enjoy the benefits of almonds, the main tip is to consume them naturally (avoiding salty or sweet versions), preferably as directed by a nutritionist.
Nina explains that almond can be included as a snack, combined with a fruit or yogurt, for example. "The daily amount varies from person to person, but studies suggest that to achieve its benefits, it requires the consumption of 5 to 6 units," he says.
But, of course, almonds fall very well in various recipes, salty and sweet! Get inspired by the suggestions below:
Basic Recipes
1. Almond milk: Super-smooth vegetable milk recipe made with almonds. It can be consumed by children and adults who have lactose intolerance. And in any recipe, it can replace cow's milk.
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2. Almond Ricotta: A vegan version of this delicious cheese, which is ricotta. A recipe 100% natural, practical, and with a touch of sour, as the traditional ricotta. The main ingredient is almond.
3. Almond Curd: You will need almond milk, agar-agar, olive oil, lemon and salt. Ideal recipe for those who are lactose intolerant or simply for those who want a healthier version of traditional curd.
4. Almond Flour: Simple to make, almond flour serves as the basis for various recipes such as cakes and macarons, for example. To make it, you will only need almonds, one form and the blender!
5. Almond Bread: Gluten free and lactose free recipe. In addition, it is a very healthy option as it has low carbohydrates (and low glycemic carbohydrates), plenty of protein, good fats and calcium.
Salty Recipes
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6Grain, apricot and almond salad: Fresh, tasty, quick to make, this salad mixes lentil, wheat, pearl barley and apricot. The recipe yields 10 servings.
7. Moroccan couscous with almonds and caramelized onion: a perfect blend of different flavors and textures. The soft raisin jam, the toasted almond crunchy and the caramelized bittersweet onions. Perfect to accompany a meat, fish or chicken dish.
8. Spaghetti Garlic and Almond Oil: An Incremental and Tasty Version for a Practical Kitchen Classic! In addition to these main ingredients, you will use chives, parsley, butter, sour cream and Parmesan cheese.
9. Vegan almond broccoli risotto: delicious and well presented. In addition to the main ingredients, you will use vegetable broth, onion, vegetable oil, arboreal rice, white wine, olive oil, thyme, salt and black pepper.
10. Almond-crusted medallion: a different, elegant and tasty dish. You will use filet mignon, olive oil, almond flour, butter, bread flour, salt and black pepper.
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11. Almond-crusted chicken and oatmeal: A delicious and successful dish! You only need chicken breast, flaked oats, sliced almonds, egg, salt, black pepper, lemon, butter and olive oil.
Sweet Recipes
12. White chocolate and almond cookies: a delicious combination of flavors. The revenue yields about 24 units. In addition to the main ingredients, you will use wheat flour, sugar, brown sugar, unsalted butter, baking powder, salt, vanilla extract and egg.
13. Almond brigadeiro: simply delicious. You will use condensed milk, toasted and ground shelled almonds (or almond flour), unsalted butter, fresh cream, salt and flaked almonds to garnish.
14. Almond Cake: Delicious and easy to make. You will use eggs, crystal sugar, wheat flour, almond flour, unsalted butter, vanilla extract, baking powder, salt, lemon and stick almonds. For syrup, honey and butter.
15. Apple and almond wholemeal cake: easy recipe, ideal for a different and tasty afternoon coffee. In addition to the main ingredients, you will use sunflower oil, coconut oil, brown sugar, eggs, flake oats, whole wheat flour, cinnamon powder, poppy seeds, salt and yeast.
16. Fig, honey and almond cake: With a very elegant and smooth combination of flavors, this cake is perfect for a special celebration! It is a light sponge cake stuffed with fresh figs, honey whipped cream and almond crunchy.
17. Almond Coconut Tartlet: Beautiful, delicate and delicious. Nothing "overdone sweet" is tasty just right, and surely everyone will want to eat more than one!
18. Strawberry almond pie: a delicious recipe for those who really want to impress! Just to give you an idea of the taste? The filling is made with strawberries, almond flour, brown sugar, sugar and lemon.
How to skin the almonds?
In some recipes, there is a need to peel off the almond skin. To do this, according to Nina, just soak the almond in hot water for 15 minutes, drain the water, and one by one push it out.
In the video below you also check out a walkthrough:
But, it is worth remembering that the ideal is to remove the skin only in case of specific recipes, because for the consumption of food in daily life, the most recommended is to consume the whole almond (in shell).
Almond Oil: An Ally of Beauty
"Almond oil is an excellent moisturizer and also helps to reduce skin inflammation because it is rich in vitamin A, B1, B2 and B6 and very rich in vitamin E", highlights Nina. In this sense, check out some benefits of this cosmetic:
- It has high hydration power and can be used daily throughout the body.
- Helps prevent the formation of stretch marks (when the skin is too distended).
- It has a very pleasant smell.
- It has anti-inflammatory power, so besides leaving the skin softer and smelling, it has properties that soothe skin irritations.
- In hair, almond oil provides recovery of damaged hair and decreased volume. (But in this case, the ideal is to look for shampoos and conditioners that already contain almond oil in the formula).
- O Almond oil is still great for moisturizing hands and cuticles and strengthening nails.
It is worth mentioning that the best time to apply almond oil to the body is after bathing. This is because the pores are more open and the product can penetrate the skin better!
Now you know the amazing benefits of almond oil in terms of the beauty of skin, hair and nails, plus the benefits of including almond in your daily diet!
The Benefits of Nuts | Living Healthy Chicago (March 2024)
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