Almond Almonds Everywhere Here’s a surprising health hint: Don’t exercise. At least, not unless you’ve properly fueled up first. Nutrition expert Keith Ayoob, author of “The Uncle Sam Diet: The 4-Week Eating Plan for a Thinner, Healthier America” (St. Martin’s Paperbacks), offers answers to some common questions on nutrition: Q. How can I eat for energy before I work out? A. Eat a mixture of carbohydrates, protein and healthy unsaturated fat about two hours before you work out. The protein and fat will help you feel full and the carbohydrates provide quick energy, increasing the effect of your workout. Try a slice of whole grain bread with a tablespoon of almond butter and a few slices of strawberry or banana. Q. I often hit a mid-afternoon slump…what should I eat? A. Not salty, high-fat snacks that are void of essential vitamins and minerals. Try a handful or two of almonds-they will help keep you fuller longer, during the workday and at the gym. A oneounce handful of almonds offers heart-healthy monounsaturated fat, protein, fiber, magnesium, potassium, calcium, phosphorus and iron, all in 160 calories. Almonds also contain the antioxidant vitamin E, which can help repair muscles. Plus, research shows almonds can help lower LDL, or “bad,” cholesterol and may play a role in losing weight. Try this before a workout: Ginger-Glazed Almonds with Dried Fruit Cooking spray 1 tablespoon unsalted butter 11/2 tablespoons packed light brown sugar 1 tablespoon water 11/2 teaspoons peeled and finely grated fresh ginger 3/4 teaspoon kosher salt 1/8 teaspoon ground ginger 1 cup whole blanched or natural almonds 1 cup dried berries, cherries, cranberries, mango, apricot, apple, pear or other dried fruit Preheat oven to 300°F. Line a baking sheet with foil and coat with cooking spray. Melt butter in a
large skillet on medium heat. Stir in sugar, water, fresh ginger, salt and ground ginger. Cook until sugar dissolves, then stir in almonds. Spread almonds onto foil, and bake 25 to 35 minutes, stirring once, until almonds are golden (cut one open to test). Transfer almonds on foil to a rack and cool completely. Loosen with a spatula and combine with dried fruit. Store airtight for up to 3 days. Serves 10. More people are calling almonds their favorite nut-and they are putting their almonds where their mouths are. Over the past six years, American almond consumption has increased by 11 percent per year. From roasted and seasoned almonds in creative, portable packaging to almond granola bars, energy bars and breakfast bars to entrees and vegetable dishes, almonds are found in a variety of new food products. One reason for their popularity may be their health benefits. Studies have shown that almonds as part of a balanced eating plan can lower LDL, or “bad,� cholesterol and can help promote a healthy weight. In addition, almonds are packed with the antioxidant vitamin E, magnesium, protein and fiber. They also contain calcium. So, it’s no coincidence almonds have become a favorite ingredient and the healthy snack of choice. Quinoa Salad with Almonds, Feta and Summer Vegetables Serves: 6 Ingredients: 1 cup quinoa 2 cups low-sodium chicken broth or vegetable broth 3 ounces cubed feta cheese 1/2 cup sliced almonds, roasted* 1/2 pint grape tomatoes, halved 1 small red bell pepper, seeded and diced 1 small zucchini, trimmed and diced 2 scallions, diced Basil-Chive Vinaigrette (recipe below) Instructions:
Place quinoa in a medium pot and rinse with water. Strain out water; add broth and turn heat to high. Bring to a boil, then reduce heat and simmer uncovered until liquid is absorbed, about 15 minutes. Cool and toss gently with feta, almonds, vegetables and vinaigrette. Serve. Basil-Chive Vinaigrette: 2 tablespoons white wine vinegar Juice of 1/2 lime 1/4 cup plus 1 tablespoon extra-virgin olive oil 2 tablespoons minced fresh chives 1 tablespoon minced fresh basil Salt and pepper Combine vinegar and lime juice in a small bowl. Gradually whisk in olive oil until mixture is smooth and uniform. Stir in chives and basil. Season with salt and pepper to taste. *To roast sliced almonds, spread in an ungreased baking pan. Place in a 350ยบF oven and bake 10 minutes or until golden brown and fragrant; stir once or twice to ensure even browning. Note that almonds will continue to roast slightly after removing from oven. http://www.recipekingdom.net/almond-almonds-everywhere/