● Botanical Name: Prunus dulcis or Prunus amygdalus var. dulcus (Sweet Almond)
● Common Name: Almond
● Origin: Southwest Asia
● Rich in monounsaturated and polyunsaturated fats and antioxidants
● 1 ounce of dry roasted almonds without salt contains 1.0 milligrams of zinc (6% of the U.S. Recommended Daily Value)
● Soaked almonds are believed to increase sexual energy and enhance fertility according to some traditional practices, such as Chinese herbalism
● The almond is native to the Mediterranean climate region of the Middle East, eastward as far as the Indus.
● It was spread by humans in ancient times along the shores of the Mediterranean into northern Africa and southern Europe and more recently transported to other parts of the world, notably California, United States.
● Domesticated almonds are not toxic, unlike the wild forms which contain the glycoside amygdalin that becomes transformed into deadly prussic acid.
● Domesticated almonds were one of the earliest domesticated fruit trees and appear in the Early Bronze Age of the Near East.
● The almond was found in Tutankhamun’s tomb in Egypt, probably imported from the Levant.
● The domesticated form can be found as far north as Iceland.
● Almonds are rich in essential nutrients such as proteins, fiber, calcium, magnesium, potassium, vitamin E, and antioxidants.
● Almonds can be added to salads and other healthy dishes.
● Almonds have anti-inflammatory and anti-spasmodic properties, making them a natural choice for a healthy lifestyle.
● Almonds can aid in weight loss and are suitable for people with blood sugar issues.
● Almonds contain phytochemicals that contribute to a healthy heart by lowering LDL levels.
● Regular consumption of almonds can help in the natural production of blood hemoglobin, improving anemia.
● Almonds can be helpful in treating chronic respiratory diseases such as bronchitis and asthma.
● Almonds are rich in fiber, aiding in constipation.
● Almonds are high in folic acid, making them suitable for pregnant women to reduce birth defects in newborns.
● Almond oil and milk can be applied to the skin, improving complexion and promoting healthy skin growth.
● Almonds are an excellent source of natural energy due to their high content of manganese, copper, and riboflavin.
● Regular consumption of almonds can reduce the risk of colon cancer.
● Almonds are affordable and widely available, making them a suitable addition to any healthy diet.
● Almonds can be found shelled with skins or blanched with no skins
● When purchasing almonds in the shell, shake it to check for aging and shrinking
● Purchase whole almonds and chop or slice before each use for the freshest flavor
● Aged almonds can turn rancid, check for a solid white texture when sliced in half
● Discard almonds with a yellowish or honeycomb texture
● The skin of almonds is edible but sometimes bitter, taste first before removing
● Keeping the skin on can add flavor to a recipe
● Packaged natural almonds can be stored in unopened packages in a cool, dark place for up to two years.
● Unopened roasted almonds can be stored under the same conditions for up to one year.
● Both types of almonds will last even longer if refrigerated.
● Almond paste can be stored in the refrigerator for up to two years.
● A hot pantry will hasten rancidity, so it’s important to store almonds in a cool, dry, dark place.
● Once opened, store almonds in an airtight container or sealed baggie with the air squeezed out in a cool, dry, dark place.
● Ideally, it’s best to store opened almonds in the refrigerator.
● Use opened almonds within three months for maximum freshness.
● Humidity can reduce the shelf-life of almonds, so it’s important to avoid exposing them to moisture.
1 cup rolled oats
1/2 cup almond butter
1/4 cup honey
1/4 cup chopped almonds
1/4 cup shredded coconut
1 tsp vanilla extract
Pinch mof salt
● In a food processor, pulse the rolled oats until they become a fine powder.
● In a mixing bowl, combine the oat powder with almond butter, honey, chopped almonds, shredded coconut, vanilla extract, and salt.
● Mix everything together until well combined.
● Roll the mixture into small balls, about 1 inch in diameter.
● Place the energy balls in an airtight container and refrigerate for at least 30 minutes before serving.
● Enjoy as a healthy snack or as pre- or post-workout fuel!
1 cup quinoa
2 cups water
1/2 cup sliced almonds
1/2 cup dried cranberries
1/4 cup chopped fresh parsley
1/4 cup chopped fresh mint
2 tablespoons olive oil
2 tablespoons balsamic vinegar
Salt and pepper to taste
● Rinse the quinoa in a fine-mesh strainer and transfer it to a medium saucepan.
● Add the water and bring it to a boil.
● Reduce the heat to low, cover, and simmer for 15 minutes, or until the water is absorbed and the quinoa is tender.
● Fluff the quinoa with a fork and transfer it to a large bowl.
● Add the sliced almonds, dried cranberries, parsley, and mint to the bowl.
● In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.
● Pour the dressing over the salad and toss to combine. Serve chilled
● 1 banana, sliced
● 1 cup almond milk
● 1/4 cup almond butter
● 1 tablespoon honey
● 1/4 teaspoon ground cinnamon
● 1 cup ice cubes
● Add the banana, almond milk, almond butter, honey, and cinnamon to a blender.
● Add the ice cubes and blend until smooth.
● Pour into a glass and serve immediately.