Almonds are a practical snack rich in nutrients, including vitamin E and antioxidants. You can use them as a snack or add them to other foods. Make sure you choose raw almonds and ingest an adequate amount. Although they are good for you, they are also high in calories: if you overdo it, you risk gaining weight.
Steps
Method 1 of 3: Make an Almond-based Snack
Step 1. Don't eat more than 20 almonds a day
Being high in calories, it is recommended to limit their consumption to about 85-100 g per day, which is equivalent to approximately 20-23 almonds.
You can measure about 20 almonds and put them in a plastic bag. Alternatively, buy a 100-calorie pack at the grocery store
Step 2. Try soaking almonds
Some prefer to soak them, as they activate certain enzymes, making them easier to digest. Place the dried fruit in a bowl and soak it overnight. The next morning, take it out of the water and rinse it off. Then, leave it on a damp cloth for another 12 hours.
Soaking almonds have not been shown to be more beneficial. Remember that normal ones still allow you to fill up on nutrients
Step 3. If you want to try something new, buy flavored almonds
They are often sold salted, toasted with honey, or coated in spices like cinnamon and cocoa.
In any case, be sure to read the ingredients list before buying them. Avoid flavored almonds full of sugar or high in calories, which largely negate the benefits
Step 4. Mix them with other nuts to make a healthy snack
You can buy a ready-made assortment or make it yourself.
- Buy an assortment of dried fruit with no added sugar. Unfortunately, harmful ingredients are sometimes added to this type of product.
- Some assortments also contain chocolate. Go for dark chocolate, which is healthier.
Method 2 of 3: Add Almonds to Other Foods
Step 1. Try using good quality almond butter, great for spreading on toast or bread
It is also a good gravy for fruit and vegetables. Look for all-natural almond butter with no added sugar. It is usually found in the same department as peanut butter.
Make sure you check the amount of butter you eat. Although he is healthy, he is still high in calories
Step 2. Add sliced almonds to a salad
They are readily available in the supermarket. Try sprinkling them on a salad to make it flavorful and crunchy. If you eat a light dish for lunch, almonds are great for increasing its satiating power.
When calculating your daily intake of almonds, be sure to consider sliced almonds as well. Remember that you should eat about 20 per day
Step 3. If you have decided to brown green beans, asparagus or other vegetables for dinner, also cook a handful of almonds
They allow you to add a source of protein to side dishes, making them more filling. In addition, they are excellent for obtaining a crunchy and appetizing texture for the palate.
For added benefits, cook almonds and vegetables in olive oil (which is good for the heart) instead of butter
Step 4. If you plan to fry or grill chicken, coat it using ground almonds instead of flour
Grind a handful of almonds with a food processor. You should get a fine, sand-like consistency. Coat the chicken and cook it in a pan.
The chicken can also be coated with almond flour, available at the supermarket
Step 5. If you like making smoothies as a snack or as a meal replacement, put a handful of almonds in the blender jug
In addition to flavoring the smoothie and making it rich in nutrients, they also allow you to increase its satiating power.
Some people make smoothies with almond milk, but it does not have a high nut content. When using whole almonds, choose whole or soy cow's milk
Method 3 of 3: Nutrition and Health
Step 1. Prefer raw, whole almonds, with no added sugar, salt or spices
They are generally available in the supermarket, in the dried fruit department.
If you want to flavor them, you can always sprinkle them with a little salt or spices (like cinnamon) at home
Step 2. Avoid almonds if you have kidney or gallbladder problems
Almonds are not recommended for anyone. Containing high concentrations of oxalates, they can negatively affect the kidneys and gallbladder. If you have ailments affecting these organs, it is best to avoid eating them.
Step 3. Make sure they don't interact with any medications you take
Being rich in manganese, almonds can have very bad interactions with certain drugs. If you take prescription medications, talk to your doctor before introducing them to your diet to make sure they don't trigger adverse reactions.
