Delicious Almonds

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.

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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.

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