National Almond Day

Almonds are a heart healthy snack packed with nutrition and satiety

• True almonds are high in fat, BUT, the majority is monounsaturated (1), which can help lower bad cholesterol levels in your blood. Just make sure if you are snacking on them that you have an appropriate portions size (1 oz or ~23 almonds).

• Almonds are high in fiber, keeping you fuller longer.

• Almonds are also a good source of vitamin E, Calcium, Phosphorus, Magnesium & Biotin(B7)

MACRONUTRIENTS (2)

Serving size: 1 oz (~23 almonds)

Calories: 165

Fat: 6g

Protein : 14g (80% monounsaturated)

CHO: 6g (3g -or- 50% fiber)

SO IF YOU ARE FEELING KINDA NUTTY, HERE ARE A COUPLE RECIPES:

Almond Crusted Chicken (3):

(by Mayo Clinic)

Cal 250 | Fat 11g (6 monounsaturated; 0 trans) | CHO 9g (fiber 2g) | Pro 28g

Apples with Almond Apricot Sauce (4):

by Healthy Slow Cooker Cookbook (via Recipes.heart.org)

Cal 149 | Fat 5g (3 monounsaturated; 0 trans) | CHO 27g (fiber 4g) | Pro 2g

REFERENCES:

1. Cleveland Clinic. “How Almonds Can Improve Your Heart Health”. Health.clevelandclinic.org. Nov 10, 2020. https://health.clevelandclinic.org/how-almonds-can-improve-your-heart-health/amp/

2. Harvard School of Pubic Health. “Almonds”. Hasp.harvard.edu. https://www.hsph.harvard.edu/nutritionsource/food-features/almonds/

3. Mayo Clinic. “Almond Crusted Chicken”. Mayoclinic.org. 1998-2023. https://www.mayoclinic.org/healthy-lifestyle/recipes/almond-crusted-chicken/rcp-20197655

4. American Heart Association. “Apples with Almond-Apricot Sauce”. Recipes.Heart.Org. https://recipes.heart.org/en/recipes/apples-with-almond-apricot-sauce