Food of the Week: Almonds


Almonds, oh my! These tasty little guys pack a punch of nutrition! They are rich in vitamin E, calciummagnesium and potassium and can help reduce the risk of heart disease, as well. Several clinical studies have shown that almonds can be effective in reducing levels of bad cholesterol while raising levels of good cholesterol – an essential component of heart health.

Additionally, almonds are a significant source of protein and fiber, while being naturally low in sugar.  A serving (23 almonds) contains 13 grams of healthy unsaturated fats, 1 gram of saturated fat, 6 grams of protein, and 206mg of potassium.

Raw, unsalted almonds are always your best bet. However, if you crave some flavor, opt for roasted and salted versions. While not as healthy as their raw almond counterparts, they still pack a high dose of nutrients and minerals. You can’t go wrong with almonds! Unless, of course, they are covered in chocolate.

Here’s a healthy and satisfying snack alternative:

Rosemary Roasted Almonds

What you’ll need

2 cups raw, unsalted almonds

1 tablespoon chopped fresh rosemary

1 1/2 tablespoon extra-virgin olive oil

1/2 teaspoon chile powder

3/4 teaspoon kosher salt

Dash of ground red pepper


1) Preheat oven to 350°.

2) Combine all ingredients in a bowl; toss to coat evenly. Arrange mixture on a baking sheet lined with foil. Bake at 350° for 20 minutes or until lightly toasted. Cool to room temperature.

Stay Healthy!

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