Healthy fats and antioxidants are some of the properties of this food. Although they measure no more than 2 centimeters, almonds contain a powerful mix of nutrients that make them one of the healthiest foods in the world.
These fruits, from the Prunus dulcis tree, have been used for centuries for countless dishes ranging from savory to the most seductive desserts and even drinks as alternatives to cow’s milk.
“It is a fruit with a somewhat hard and brittle shell of a beige-brown color, the seed of which is the edible part,” says the Spanish Nutrition Foundation (FEN) on its website. In other words, when we talk about almonds, we are most often referring to the seed that represents 40 percent of the fruit.
The almond tree is native to the Middle East and has been cultivated for more than five centuries. Over the centuries, the fruit spread to the rest of the world and, according to a publication by El Nuevo Herald, the United States is currently the largest producer of almonds in the world.
The benefits of this food have been documented for years and include its high protein content, its great utility in weight control, and its contribution of healthy fats to the body, among others.
“Nutritionally, almonds are classified as good fats,” explains clinical and sports nutritionist María José Bonilla, from Nutri Activa.
The expert groups the benefits of these fruits as follows:
- High in healthy fats: “65% of almonds are
monounsaturated and polyunsaturated fatty acids. Good fats help prevent cardiovascular diseases such as type 1 and 2 diabetes, hypertension, and metabolic syndrome because their consumption reduces bad LDL cholesterol.” - High antioxidant content: “Consume 30 grams (2 tbsp), which covers up to 63% of the daily caloric needs of vitamin E, generating adequate anti-inflammatory protection for the muscles in the body.”
- High calcium and potassium content: “They strengthen bones, preventing the appearance of osteoporosis, due to their high calcium content; and regulate blood pressure by being high in potassium. In addition, their vitamin content includes vitamin E, B3, B2, vitamin A, B1 and B6.”
- Source of protein and weight control: “Its daily consumption guarantees an adequate intake of essential amino acids; for this reason, its fiber content increases and thus facilitates intestinal transit, generating satiety for a longer time, which helps to achieve loss of fat and total weight.
In the kitchen
The seed of the almond tree fruit is very versatile gastronomically; however, it can be eaten naturally, without the need to add anything, as it is already delicious that way.
Almonds are sold naturally in many supermarkets, markets, and stores, and are a healthy snack highly recommended for those who exercise.
And in the kitchen, there are records of its use dating back centuries. For example, the Romans used almonds to prepare soups or sweets.
Today, these seeds can be used for pastes or creams that serve as a base for sweets, cakes, or biscuits. As for the savory side, almonds add flavor to meats such as fish and chicken, or they can also be used for fillings or butter, as well as dips and other types of snacks.
Of course, almond butter, which is becoming increasingly popular, and almond-based milk, which is often used as an alternative to cow’s milk by people who are lactose intolerant, cannot be missing either.
Its versatility is so wide that, for example, if we take a look at the recipe database on the California Almond Commission’s website, we can find dishes such as toasted almond-based vinaigrettes, Cuban-style rice and beans with almonds, or almond-crusted tomato sandwiches.
Recipes with almonds
Chef Mario Martín shares three of his recipes featuring almonds.
In addition to being healthy and delicious, these dishes stand out because their main ingredient is very easy to obtain: natural almonds.
Potato, strawberry, and almond salad
Ingredients:
1 escarole lettuce
1 potato
3 strawberry units
20 gr almonds
Salt
Vinegar
Extra virgin olive oil
Preparation.
The lettuce is disinfected and placed in a colander to remove excess water.
In a pot, place salted water to cook the potato. Wait for the water to reach boiling point, then place the peeled potato and calculate the time of 12 to 15 minutes. When the potato is cooked, remove it and quickly place it in a container with water and ice to finish cooking. Once this procedure is done, cut the potato into small pieces and set aside.
After disinfecting the strawberries, cut them into four and set aside.
To give the almonds a different flavor, we brown them in a Teflon pan over low heat, stirring constantly so that they don’t burn and give us a bitter taste.
In a bowl, place the lettuce in small pieces, and add the potato pieces, the strawberry, and our almond. We will season it to our taste as well as with the oil and vinegar, and serve.
Almond flan
Ingredients:
5 eggs
500 ml of whole milk
220 g of sugar
150 g of ground almonds
8 Maria-type biscuits
Preparation
1. Preheat the oven to 180º
. 2. Put the almonds in a food processor and grind them finely.
3. Add the sugar, eggs and chopped biscuits. Chop everything very well.
4. Finally, add the milk and beat again until everything is well-mixed.
5. In the mold that we are going to use, put liquid caramel on the bottom; when it is cold, add the flan mixture. Cover the mold if it is not a special flan mold, and cover it with aluminum foil.
6. Place the mold on a baking tray and add two fingers of hot water. Bake it in a bain-marie in the oven for 50 minutes.
7. Check that it is done by sticking a toothpick in and seeing if it comes out clean. Once ready, let it cool before removing it from the mold.
Breaded fish with almonds
Ingredients:
¼ cup breadcrumbs
½ cup toasted sliced almonds
1 tablespoon finely chopped parsley
1 clove finely chopped garlic
2 eggs
1 tablespoon onion salt
Pepper to taste
Salt to taste
1 fish fillet of your choice (this breading works great with grouper-type fish)
Olive oil
Preparation
1. Preheat the oven to 180°C.
2. Mix the breadcrumbs with the almonds, parsley and garlic. Set aside.
3. Beat the eggs with the onion powder and season with salt and pepper.
4. Dip the grouper fillet in the egg and coat with the almond mixture.
5. Place the fillets on a baking sheet, drizzle with oil on both sides, and bake for 20 minutes or until cooked.
Serve with a salad.