This World Heart Day focusing on nutrition and health benefits, it is important to concentrate on efforts we make towards a healthy living.
Research shows that almonds, which are a source of protein and high in dietary fibre, can help in maintaining healthy blood sugar levels, may improve blood sugar control in people with type 2 diabetes and help lower the blood sugar impact of carbohydrate foods, which affects fasting insulin levels.
“Consuming 43 grams of dry-roasted, lightly salted almonds every day reduced hunger and improved dietary vitamin E and monounsaturated (“good”) fat intake without increasing body weight.” says Nagpur based nutritionist Meghana Kumare.
Curry Leaves Almonds
Serves: 3
Ingredients
- Toasted Almonds-60 gms
- Olive oil -1 tsp
- Poha-¼ cup
- Mustard seeds -1tsp
- Curry leaves-6
- Turmeric powder -pinch big
- Kasoori methi -pinch
Steps:
- In a bowl or micro wave, toast the poha for 2 minutes until crisp. Transfer into a clean bowl.
- Heat oil and roast almonds. Keep aside.
- In the same oil, add mustard seeds curry leaves, tumeric powder, and the kasoori methi
- Sauté for 30 seconds. Add the almonds back and mix for 1 minute.
- Season to taste.
- Add the poha and mix well.
- Serve with a nice squeeze of lemon juice.
Nutrient Analysis Per Serving:
- Calories: 151.2Kcal
- Protein: 4.6 gm
- Total fat: 12gm
- Saturated: 0.9g
- Monounsaturated: 8.008gm
- Polyunsaturated: 2.6g
- Carbohydrates: 6.6gm
- Fibre: 3.1g
- Sodium: 0.5mg
- Calcium: 5.04mg
- Magnesium: 0.6
- Potassium: 202.003mg
- Vitamin E: 0.46mg
Almond Pearls
Serves: 3
Ingredients
- Toasted Almonds -60g
- Blueberries-10g
- Oats -1tbsp
- Corn flakes -¼ cup
- Olive oil -For cooking
- Salt-To taste
- Curry leaves-1 tsp
- Mustard seeds ½ tsp
- Cumin seeds -1 tsp
- Red chilli powder -1 tsp
- Turmeric powder -½ tsp
- Black pepper powder -½ tsp
- Ajwain- ½ tsp
- Lemon juice-1 tsp
Method:
- Toast the oats in a dry pan for 2 minutes. Reserve and cool.
- Heat the oil, add the mustard, cumin, and ajawin seeds. Add the curry leaves. Toss in oats, corn flakes, blueberries.
- Toast almonds in the same dry pan for a few minutes. Add the rest of the ingredients.
- Season with salt and spices.
- Finish with lemon juice and chopped coriander.
Nutrient Analysis Per Serving:
- Calories: 141Kcal
- Protein: 4.7g
- Total fat: 11.6g
- Saturated: 1.4mg
- Monounsaturated: 7.6g
- Polyunsaturated: 2.6g
- Carbohydrates: 5.5g
- Fibre: 2.9g
- Sodium: 1.3mg
- Calcium: 5.7mg
- Magnesium: 1.7mg
- Potassium: 155.6mg
- Vitamin E: 0.5mg
Chilli and Vinegar Almonds
Serves: 3
Ingredients
- Almonds- 60g
- Sea Salt -1tsp
- Olive oil-5ml
- White vinegar -10ml
- Cracked black pepper-2 tsp
- Jeera powder -1 tsp
- Coriander powder -½ tsp
- Spring onions -1 tsp
- Green chillies chopped-½ tsp
Method:
- Toss all the above ingredients in a bowl.
- In a moderate oven 150C, toast for 8 to 10 minutes.
- Add the chopped fresh ingredients and serve
Nutrient Analysis Per Serving:
- Calories: 166kcal
- Protein: 5g
- Total fat: 14.3g
- Saturated: 0.23g
- Monounsaturated: 7.6g
- Polyunsaturated: 2.6g
- Carbohydrates: 4.6g
- Fibre: 4g
- Sodium: 519.3mg
- Calcium: 99mg
- Magnesium: 99.3mg
- Potassium: 29.3mg
- Vitamin E: 6mg