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They’re the smart snacking choice and a handy ingredient for cooking

THEY’RE GOOD FOR ALL OF US, but almonds are a particularly valuable food for those who don’t eat much dairy, meat or fish, or who follow a vegan diet – they’re a source of protein, are rich in heart-friendly monounsaturated fat and provide calcium. Almonds are also full of potassium, magnesium, phosphorus, iron, zinc, manganese and vitamins B2 and E, and they’re a source of B vitamin folate. Plus, they provide plant sterols, which help to maintain healthy cholesterol levels.

Try roasting them in paprika, turmeric and chilli powder as a tasty alternative to salted nuts (limit portion sizes, though – like all nuts, almonds are high in calories). But don’t save them for snacking. Ground almonds make a gluten-free coating for chicken and fish, and can also be used to thicken a sauce. Almond flour is a good wheat-free baking alternative, while flaked and chopped almonds add texture to couscous, salads and granola.

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