One of the strengths of almonds is of course its richness in vegetable proteins. “A portion of 30 g of almonds (about twenty) contains around 6 g of protein, explains Maïa Baudelaire, nutritionist and founder of a slimming coaching method. Within a balanced diet, the almond therefore makes a good supplement. »Necessary for the growth and maintenance of muscles, almonds are also filling. Like other oilseeds such as hazelnuts or walnuts, this is a very good choice of healthy snack.
Read also: Tiger nut, a new superfood?
Fat … but good!
Another strong point of the almond: its richness in good fatty acids. “A handful provides 9 g of monounsaturated fatty acids, omega-9, which protect in particular from cardiovascular illnesses », Explains the specialist. It also contains very little saturated fat. But who says rich in fat also says calories … The coach’s advice: “Limit yourself to a handful a day, 2 if you are athletic, and accompany them with an easy to carry type fruit banana, Apple… “
An anti-cholesterol ally
“The famous monounsaturated fatty acids in almonds also help regulate cholesterol levels,” continues Maïa Baudelaire. And it contains linoleic acid, an essential fatty acid that helps maintain blood levels. cholesterolhealthy blood. Finally, it is full of fiber and contains valuable plant sterols, or phytosterols, compounds that help restore normal cholesterol levels. A real weapon in this area!
An excellent source of vitamins and minerals!
The almond is finally a mine of various nutrients, perfect to supplement its daily diet. “One serving of almonds contains 65% of the RDI (recommended daily allowance) of antioxidant vitamin E, which helps fight cell oxidation and keep skin young. It also contains more than 20% of the RDI in magnesium, which regulates nervous and muscular activity, in calcium, essential for maintaining the health of bones and teeth, as well as in phosphorus, which regulates energy metabolism ”, Maïa Baudelaire ends. The almond also contains interesting quantities of iron, useful for the oxygenation of the cells; potassium, good for the regulation of arterial pressure; vitamin B2 which promotes the creation of red blood cells and vitamin B3 which helps fight fatigue. So many good reasons to eat it!
In what form is it found?
Fresh
When it is the season (in May-June). We break the shell covered with its light green down and eat it pruned (that is to say
thin skin) or not.
Dried
It is preferred unroasted and unsalted, to preserve its nutrients as much as possible.
Mashed
To choose unsweetened and complete, to benefit from all its benefits. Top on toast, to tie soups, a hummus or a “dip” (sauce to accompany raw vegetables).
Powdered or tapered
Essential for the preparation of pastries.
Ideas for every day
In a muesli
Pour 40 g of flakesspelled In a bowl. Add 20 g of whole almonds (unroasted and unsalted) and a few Goji berries, sprinkle with almond milk, enjoy immediately.
Light “homemade” muesli
In a salad
Place a handful of baby spinach on a plate. Add a little finely chopped fennel, crumbled tuna and a few coarsely chopped almonds. Season with a drizzle of olive oil and balsamic vinegar, salt and pepper.
In ice cream
The day before, freeze 4 sliced bananas in a food bag. The next day, mix with 2 tbsp. to s. almond puree. Serve immediately.
Express recipes
Homemade almond milk
Bring 60 cl of mineral water to a boil in a saucepan. Remove from the heat, add 200 g of almonds.
Mix finely then let infuse 15 min and filter.
Apricot crumble
Mix 90 g of almond powder with 70 g of butter and 50 g of icing sugar. Place 8 apricots cut in half in a dish
gratin. Crumble the almond-butter-sugar mixture on top.
Bake the crumble for about 20 minutes at 180 ° C (th. 6).
Read also:
To slim down, bite into plain almonds
Almonds: an excellent snack for your health
Plant milks: are they good for me?