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Digital Subscriptions > Healthy Food Guide > January 2017 > PUT IT ON THE MENU ALMONDS


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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About Healthy Food Guide

The new you starts here! Jump into the new year and join the Healthy Food Guide experts' Get Waisted belly fat challenge. Find out how to reboot your liver with our top tips for cutting the booze, plus we show you how to slash the sugar from your trolley. And, as ever, our nutritious recipes will let you keep eating family favourites without all the calories, with a comfort food makeover special, lighter savoury pies and on-trend smoothie bowls. Find it all in this month's Healthy Food Guide.