Almonds, native to the Middle East, are the edible seeds of the almond tree (Prunus dulcis). These nuts have a brownish skin and are commonly sold both in-shell and as shelled kernels. Raw almonds are highly nutritious and have been consumed for thousands of years. They are used in various culinary applications, from being consumed raw, roasted, or used as a key ingredient in dishes.
Nutritional Information (per 100g): (Note: Nutritional values can vary based on the brand and specific processing methods. The following are approximate values.)
- Energy: 575 kcal
- Protein: 21.2g
- Carbohydrates: 21.6g
- Sugars: 3.9g
- Fat: 49.4g
- Saturated: 3.7g
- Fiber: 12.5g
- Vitamin E: 26.2 mg
- Magnesium: 270 mg
Ingredients: Raw almond nuts.
What it is good for:
- Rich in monounsaturated fats which are heart-healthy.
- High in vitamin E, an antioxidant that supports skin health and boosts immunity.
- Provides magnesium which aids in blood sugar control.
- Contains high-quality plant-based protein.
- Source of dietary fiber, promoting digestive health.
How to Use: Raw almonds can be consumed directly as a snack. They can also be added to salads, oatmeal, yogurts, and various dishes for added texture and flavor. Additionally, raw almonds can be blended to produce almond butter or soaked overnight to make almond milk.
Recipe Idea – Almond Milk: Ingredients:
- 1 cup raw almonds
- 2-3 cups water (for soaking)
- 4 cups water (for blending)
- 1-2 tbsp honey or maple syrup (optional for sweetness)
- 1 tsp vanilla extract (optional)
- A pinch of salt
Instructions:
- Place almonds in a bowl and cover with 2-3 cups of water. Let them soak overnight, or for at least 12 hours.
- Drain and rinse the soaked almonds.
- In a blender, combine the almonds and 4 cups of water. Blend on the highest setting for 2 minutes.
- Pour the almond mixture through a nut milk bag or cheesecloth into a bowl, squeezing out as much liquid as possible.
- If desired, pour the milk back into the blender and add sweetener, vanilla, and salt. Blend to combine.
- Store the almond milk in sealed containers in the fridge for up to two days. Shake well before drinking.
Diets it fits into:
- Vegan
- Vegetarian
- Gluten-Free
- Paleo
- Keto
Note: While almonds are generally safe for most people, they can be a potential allergen. Always be cautious when introducing them to children or anyone who hasn’t consumed them before. As with any food, consume in moderation and be aware of potential allergies or sensitivities.
