On January 23rd National Almond Day shines a spotlight on the goodness of almonds, frequently cherished for their delightful, versatile, and nutritious contributions to the diet. Almonds bring a delightful crunch to breakfast favourites like oatmeal, serve as a handy on-the-go snack, and transform into creamy almond butter or delicious almond milk when you are craving something sweet with a healthy twist. Almonds offer numerous health benefits. Beyond their delectable taste, almonds boast of healthy fats and are known for their appetite-satiating ability, making them a part of many weight-conscious diets.
Ahead of National Almond Day, we take a closer look at the health benefits of almonds and cannot emphasize enough on the importance of these nut powerhouses.
Good for Skin
Recent studies suggest that consuming almonds may support the skin’s resistance to UVB light and improve skin texture. The presence of mono and polyunsaturated fatty acids, vitamin E, quercetin, and other phenolic compounds may be responsible for enhanced protection against UVB light.
Promote Gut Health
Including a morning almond snack in the diet of those who skip breakfast helps improve the diversity and composition of the gut microbiome. The fibre, monounsaturated fats, and polyphenols in almonds are likely behind these positive gut health effects.
Better Heart Health
Almonds, rich in monounsaturated fats, play a role in helping to lower bad cholesterol (LDL) levels which in turn helps to reduce the risk of cardiovascular disease. To unlock their full potential for heart health, remember to incorporate almonds as part of a balanced diet and active lifestyle.
Blood Sugar Control
With their low glycemic index, almonds support control of blood sugar levels. When consumed alongside carbohydrate-rich foods, almonds can mitigate the impact on blood sugar, which affects fasting insulin levels.
Energy-rich Snack
Almonds offer a convenient and on-the-go solution for individuals leading busy lives. The satisfying blend of healthy fats, protein, and fibre in almonds ensures a small part of the energy supply in the day.
4 Healthy Almond Recipes for a Deliciously Nutritious Boost
Here are four nutritious and healthy almond recipes to incorporate into your diet:
1. Almond Milk Smoothie
This rich, creamy almond milk smoothie requires only three simple ingredients. Ideal for breakfast, this dairy-free and refined sugar-free drink ensures a delightful start to your day. For the best experience, consume your smoothie within 1-2 hours of preparation.
Serving size: 1
Preparation time: 2 minutes
Ingredients
- Unsweetened almond milk: 125 ml
- Large banana: ½ (frozen and chopped)
- Almonds: 5-6 (plain)
- Cinnamon: ¼ tsp (optional)
- Crushed ice: ¼ cup
Method of Preparation
- In a blender or food processor, blend almond milk, frozen banana, and almonds. Blend thoroughly until the mixture is thick and smooth.
- Add cinnamon and ice, continuing to blend until you reach your preferred consistency.
- Pour the smoothie into glasses and enjoy.
2. Almond Rice Pudding
The recipe relies on the sweetness of bananas and does not use any refined sugars. Brown rice is a whole grain, providing complex carbohydrates and fibre, along with vitamin E from almonds.
Serving size: 1
Preparation time: 25 minutes
Ingredients
- Almonds, chopped: ¼ cup (30g)
- Brown rice, cooked: ½ cup (90g)
- Mashed ripe bananas: 1 medium banana
- Unsweetened almond milk: ½ cup (120 ml)
- Cinnamon: ½ tsp
- Vanilla extract: ½ tsp
- Almond slivers for topping
Method of Preparation
- Mix cooked brown rice, almond milk, and vanilla extract in a pot or saucepan. Heat it on medium until it simmers, then lower to low heat.
- Stir in chopped almonds, mashed banana, and cinnamon.
- Let it simmer on low, stirring occasionally until the pudding reaches your desired consistency.
- Take it off the heat, cool a bit, and serve warm or chilled.
- Top with more chopped almonds
3. Almond and Date Energy Bites
These energy bites are convenient and portable, making them a healthy, on-the-go snack option. The combination of almonds and dates provides a mix of healthy fats, protein, and natural sugars, offering a quick energy boost.
Serving size: 1
Preparation time: 2 minutes
Ingredients
- Almonds, finely chopped: 2-3 tbsp
- Pitted dates, chopped: 3-4
- A pinch of cinnamon
Method of Preparation
- Mix chopped almonds, dates and cinnamon in a bowl.
- Mix well and form small energy bites. Enjoy as a quick and nutritious snack.
4. Almond and Greek Yoghurt Parfait
This parfait is a convenient and quick option for a nutritious snack or breakfast. The combination of protein and healthy fats in this parfait can help keep you satisfied. When prepared with minimal or no added sugars, this parfait can be a nutritious snack option for kids.
Serving size: 1
Preparation time: 2 minutes
Ingredients
- Greek yoghurt: 120 grams (½ cup)
- Almonds, sliced: 2 tbsp
- Honey: 1/2 tbsp
Method of Preparation
- Layer Greek yoghurt and sliced almonds in a glass.
- Drizzle honey on top and enjoy.
The Final Word
Celebrate National Almond Day with these four healthy almond recipes. Almonds, as a part of a healthy meal plan, bring a host of benefits. These benefits include skin radiance, gut well-being, and cardiovascular support. Embark on a culinary journey with an Almond Milk Smoothie, savour the comfort of Almond Rice Pudding, revitalise with Almond and Date Energy Bites, and treat your taste buds to an Almond and Greek Yogurt Parfait. So, here’s to National Almond Day—a crunchy, creamy, and delightful ode to almonds!
Research Sources
Strengthen Your Skin’s Defence: A New Skin Health Study
Almonds and Gut Health: The Research
Decades of Research Spotlight Almonds’ Heart Health Benefits