Do Calories in Almonds Outweigh their Health Benefits?

Almonds are not just a between-meal snack

• Spread almond butter on toast or down the center of a stalk of celery


• Add some roasted almonds to a salad


• Finely chopped almonds can be used as a topping for pasta or steamed vegetables
.

• Why not add some chopped almonds to plain yogurt


• Spread some Almond butter on an apple for a healthy snack

To prepare chopped almonds, you can grind them by hand or use a food processor. If you want to remove the skin (even though almonds are healthier with their skin) just blanch the nuts for a few minutes, then rinse them. The skin should come right off by pinching the almonds.

If you want to prepare roasted almonds, place almonds on a cookie sheet and roast them for ca. 20 minutes in a 165 degree (Fahrenheit) oven.

A diet low in calories and high in monounsaturated fat can promote weight loss more effectively than a comparable diet high in complex carbohydrates, even if the amount of total calories consumed is identical! In a study published in the International Journal of Obesity and Related Metabolic Disorders those on an almond-enriched diet had greater reduction in weight, body fat, and systolic blood pressure. Those eating almonds also experienced a 62% greater reduction in their weight/BMI (body mass index), 50% greater reduction in waist circumference, and 56% greater reduction in body fat compared to those on the low calorie high carbohydrate diet!

Another study published in the British Journal of Nutrition showed that despite the high calories in almonds, they actually promote eating healthier. While eating almonds in their diets, study participants' intake of health-promoting monounsaturated fatty acids, polyunsaturated fatty acids, fiber, vegetable protein, vitamin E, copper and magnesium significantly increased. At the same time, their intake of trans-fatty acids, animal protein, sodium, cholesterol and sugars significantly decreased.

Ingredients

1 lb chicken breast, skinless
1 cup vegetable oil, plus extra to fry almonds
5 slices fresh ginger root
1/2 cup diced bamboo shoots
1 green pepper, chopped
3 green onions, chopped
1/3 cup slivered almonds

Marinade

1/4 tsp salt
1/8 tsp white pepper
1 tbsp soy sauce
1/2 tsp cornstarch
1 egg white
Seasoning Sauce
1 tbsp rice vinegar
2 tbsp soy sauce
1 tbsp dry sherry
1/2 tsp salt
1 tsp cornstarch
1 tsp sugar

Directions

• In a frying pan, heat some vegetable oil and fry the almonds until crispy.
• Remove the almonds to drain on a paper towel.


• Cut the chicken into 1 inch chunks.


• In a bowl combine and whisk all ingredients for the marinade and add the chicken. Stir to coat evenly and let marinade for ½ hour.


• In a wok heat 1 cup of vegetable oil. Add the chicken and stir fry until golden brown. Remove the chicken top drain.


• Add ginger, pepper, bamboo and onion to wok and stir fry until crisp and tender, about 1 minute.


• In small bowl add and whisk the ingredients for the seasoning sauce.


• Remove any oil from wok and add sauce. Bring sauce to a boil, add the chicken and stir fry until chicken is well coated, then add the almonds. Stir fry a few more moments, then serve the almond chicken over rice.
  

Ingredients

2 cups of blanched almonds, skin removed

Directions

Roast almonds in 170 degree oven for 20 minutes or until golden.
Process the roasted almonds in a food processor until butter forms.