By LMC‘s Roxanne Poole RD, LD, CNSC
Almonds–a serving packs a big punch. They are an excellent source of vitamin E, magnesium, manganese, and a good source of fiber, copper, phosphorous, and riboflavin. A one-ounce serving (23 almonds) provides 160 calories, 3 grams of fiber, 13 grams of good unsaturated fats (8.8 grams of monounsaturated fats), 1 gram of saturated fat, and no cholesterol. Almonds are high in monounsaturated fats which provide heart healthy benefits and are gluten-free.
Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.
Almonds can be used as a snack, chopped to go into topping for salads, casseroles and pasta, sliced as an ingredient in salads and desserts, or can be browned and added to vegetables.
For recipes and more information, log into almondboard.com or bluediamond.com.
Curried Tuna Salad
Created by the Almond Board of California
Makes 4 servings
1 can (6 ½ or 7 oz) tuna in water,drained and flaked
½ cup diced red apple or pineapple
¼ cup sliced celery
¼ cup silvered almonds, toasted
1 Tbs sliced green onions
3 Tbs unflavored yogurt
½-1 tsp curry powder
In bowl, combine all ingredients to blend thoroughly. Serve in lettuce or sandwich between slices of whole grain bread. Sprinkle with almonds, if desired.