These nutrition-dense nuts actually grow inside a fuzzy fruit. Once the fruit ripens, it splits apart to expose a shell that hides the almond seed, which we know as the nut. Packed with vitamins, minerals, and unsaturated fats, this sweet nut benefits the heart, supports the immune system, and may reduce cancer risk.

　　

Ingredients

　　

HEALTH BENEFITS

Step 1

Eating a handful of almonds a day can protect your heart. The almond’s monounsaturated and polyunsaturated fats help lower LDL (“bad”) cholesterol. Vitamin E fights inflammation and reduces the blood’s ability to clot, decreasing the risk of heart attack and coronary heart disease. For the most nutritional value, choose almonds with the skins on. The skin is where phytonutrients called flavonoids reside; they fight disease by enhancing the body’s immunity and helping prevent cell damage caused by environmental pollutants. The flavonoids anthocyanin and quercetin, in particular, may work to prevent stroke and urinary tract infections, fight inflammation, and reduce cancer risk. The almond’s hefty dose of protein and fiber contributes to its power-snack status; it keeps blood sugar steady and supports muscles and organs. Additionally, almonds provide bone-strengthening magnesium and calcium, and blood-supporting iron.

　　

HOW TO BUY

Step 2

Look for almonds sold in airtight containers or sealed bags. If buying from a bulk bin, ask your grocer about the turnover rate; the quicker, the better.

　　

HOW TO STORE

Step 3

Keep almonds in a tightly closed container in a cool, dry place. Raw whole almonds should stay fresh for two years, while roasted, slivered, sliced, and blanched almonds should keep for about one year (six months if the package is opened). The nuts will last even longer when refrigerated.

　　

PREPARATION TIP

Step 4

Even though you’ll lose some of the nutrients by blanching almonds, some recipes for baked goods call for them. To blanch your own, drop almonds into boiling water for 30 seconds. After draining, pop the skins off with your fingers. Or use regular almonds—the flavor will be the same.

　　

DID YOU KNOW?

Step 5

Emerging research shows that almonds may be prebiotic, meaning they may fuel the good bacteria in your gut—boosting your overall immune health.

　　

recipes

Step 6

Fresh Muesli with Apple and Almonds p.74

　　

Step 7

Sablefish in Tomato-Saffron Stew p.167

　　

Step 8

Panfried Trout with Almonds and Parsley p.223

　　

Step 9

Whole-Wheat Spaghetti with Herb-Almond Pesto and Broccoli p.243

　　

Step 10

Soba Noodle, Tofu, and Vegetable Stir-Fry p.244

　　

Step 11

Cauliflower and Barley Salad with Toasted Almonds p.302

　　

Step 12

Oven-Dried Fruit with Chocolate and Toasted Almonds p.339

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