Superfood of the Month: Almonds

Almonds are among the most nutritious and beneficial tree nuts. Whether raw, roasted or as butter or milk, these nuts are a powerhouse of essential nutrients. 

Health Benefits

Nutrient-Rich: A handful (about oz) contains 6g of protein, 4g of fiber and significant amounts of vitamin E, magnesium and manganese. 

Heart Health: Almonds are an excellent source of healthy fats, which help reduce bad cholesterol (LDL) levels and lower the risk of heart disease. 

Weight Management: Despite being calorie-dense, the high protein and fiber content in almonds promote a feeling of fullness. 

Blood Sugar Control: Almonds have a low glycemic index and are rich in healthy fats, protein and fiber. 

Bone Health: Almonds are a good source of calcium, magnesium and phosphorus, essential for maintaining strong and healthy bones. 

Skin Health: Vitamin E and antioxidants in almonds help protect the skin from oxidative damage. 

Brain Function: Almonds are rich in nutrients essential for brain health, including riboflavin and L-carnitine that enhance memory and cognitive function. 

Anti-Inflammatory Properties: Antioxidants in almonds, such as flavonoids and phenolic acids, can help reduce inflammation linked to chronic diseases. 

Gut Health: Almonds are a good source of prebiotic fiber, which feeds the beneficial bacteria in the gut. A healthy gut is essential for overall health, affecting digestion, immune function and mood. 

Energy Boost: Almonds provide a steady release of energy, making them an ideal snack for maintaining energy levels throughout the day. 

Almond-Crusted Cod with Green Bean Almondine 

Ingredients 

Almond-Crusted Cod 

• 12 oz pacific cod 
• ½ oz panko breadcrumbs 
• 1 T almonds, sliced, blanched 
• ½ tsp dried thyme 
• ½ tsp parsley 
• Olive oil non-stick spray 
• Salt, to taste 

Green Bean Almondine 

• 8 oz green beans 
• ½ oz almonds, sliced, raw 
• 1 T butter 

Directions 

Almond-Crusted Cod 

1. Preheat oven to 400ºF. 
2. Spay baking sheet with olive oil spray. 
3. In a blender, blend almonds, thyme, parsley and breadcrumbs to a rough powder. 
4. Place cod in a baking pan and season with salt. 
5. Top cod with almond mixture. 
6. Bake in the oven until internal temperature reaches 140ºF. 

Green Bean Almondine 

1. Lightly roast almonds in the preheated oven. 
2. Steam green beans until al dente. 
3. Toss green beans and almonds with salt and butter. 

Serves two
Nutrition per serving – calories: 240; fat: 5g; cholesterol: 75mg; sodium: 270mg; carbohydrate: 14g; protein: 34g