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Create Wholesome Meals in a Snap with Almonds

(Family Features) - Add a healthy crunch to your meals. It doesn't take a lot of time or ingredients when you stock up on one of the most healthful crunchers known to man - the almond.

Almonds are the most nutrient-rich nut you can eat. A 1-ounce handful (that's about 23 almonds) is an excellent source of vitamin E and magnesium. Research has shown that vitamin E and magnesium may help protect you against certain diseases. High blood levels of vitamin E has been shown to significantly lower the risk of death from cardiovascular disease and cancer. And, studies on dietary magnesium indicate that it may protect against the development of type 2 diabetes by improving insulin levels. Almonds are also a good source of fiber and protein and offer potassium, calcium, phosphorous and iron.

Consider simple and delicious ways to incorporate almonds into each meal.

Breakfast

Blend blanched almonds with your smoothie for toasty taste, texture and nutrition.
Add sliced or slivered almonds and dried cranberries to pancake or muffin batter.
Sprinkle chopped or slivered almonds on flavored yogurt.

Lunch

Sprinkle slivered almonds on a salad as a nutritious substitute for "croutons."
Toss sliced or slivered almonds into your bowl of soup for a crunch.
Enjoy an almond butter and jelly sandwich.

Dinner

Buy a rotisserie chicken from the store and make chicken salad adding crunchy almonds and sweet-tart cherries. Serve on a whole-grain roll or atop mixed greens.
Grind up almonds to resemble breadcrumbs and make a stuffed pepper filled with chili and reduced-fat cheddar cheese. Top with the ground almonds.
Add slivered almonds to a stir fry of sliced beef sirloin, fresh green beans, diced garlic and Asian stir fry sauce.

Power-Packed Vegetables with Roasted Almonds
Makes 6 servings

1 small red bell pepper
1 small orange or yellow bell pepper
1 head bok choy
1/4 cup sliced almonds
3 teaspoons olive oil, divided
1 teaspoon minced garlic
1 teaspoon lemon juice

Trim bell peppers, remove seeds and slice thinly.
Trim both ends of bok choy, slice thinly and wash to remove grit. Drain in a colander.
Heat oven to 350°F. Place almonds on a baking sheet and roast for 10 minutes, tossing once or twice.
Heat 2 teaspoons olive oil in a large pan. Add pepper and sauté on medium-high heat for 3 minutes. Stir in garlic and continue to sauté for 3 more minutes. Remove and set aside in a medium-size bowl.
Heat remaining 1 teaspoon olive oil in pan. Add bok choy and sauté for a minute. Add lemon juice and cover pan, letting bok choy wilt.
Return peppers to pan, add roasted almonds and stir gently before serving.

Nutrients per serving: 73 calories; 4.6g fat (.5g saturated fat, 2.9g monounsaturated fat, .8g polyunsaturated fat); 7g carbohydrate; 3g protein; 0mg cholesterol; 2g fiber; 162mg calcium; 43mg magnesium; 92mg sodium; 475mg potassium; 1.5mg vitamin E.

SOURCE: The Almond Board of California