Pages

Thursday, June 9, 2011

Almonds – Nutrition in a Nutshell


In keeping with the Mediterranean diet I was prescribed as part of my recovery from open heart surgery in March, I eat two ounces of a nut blend every day. While that blend contains walnuts, hazelnuts, peanuts, pistachios and pecans, the star of the show is the almond. When I checked out the nutritional value of almonds I was absolutely shocked at how wonderful this little nut really is…so I just had to share the information with you.

Almonds 101

The almond that we think of as a nut is technically the seed of the fruit of the almond tree, a glorious medium-size tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot trees, the almond tree bears fruits with stone-like seeds (or pits) within. The seed of the almond fruit is what we refer to as the almond nut.

Almonds are an ancient food that has been written about in historical texts, including the Bible. The Romans referred to almonds as the "Greek nut" in reference to the civilization suggested to have first cultivated them. Almonds are now grown in many of the countries that border the Mediterranean Sea including Spain, Italy, Portugal and Morocco, as well as in California, the only U.S. state that produces them. In 1840, almond trees were brought over from Europe and were first planted in New England. Because the climate on the Eastern seaboard did not support their cultivation, the trees were brought to California where they thrived and continue to do so.

Oooooh They’re So Good

Consumers have new reasons to enjoy almonds as researchers have recently announced that nuts not only taste good, but they're also good for you. Almonds are one of the most nutritious of all nuts. As more and more consumers become dedicated to healthy life-styles experts have found that adding natural foods, such as almonds, to your diet may be the prescription for physical wellness in the 21st century. 

Almond benefits include:
 
Cancer Prevention - Almonds are low in saturated fat and contain many other protective nutrients - calcium and magnesium - for strong bones, vitamin E and compounds called phytochemicals, which may help protect against cardiovascular disease and even cancer.
 
Phytochemical Powerhouse - Leading nutrition scientists presented their research findings in a symposium entitled "Nuts in a Healthful Diet", as a part of the 1998 Experimental Biology annual meeting. Dr. Gary Beecher, of the USDA-ARS, has analyzed the phytochemical content of almonds and states, "I have never seen this diversity of phytochemicals in a single food source."

Thai Lemon Shrimp


I absolutely love shrimp in just about any form. In this Thai lemon shrimp dish, there is a perfect melding of sweet, sour and hot. This is a super quick shrimp dish that takes no time at all to make. The lemon and coconut milk adds an amazing flavor and aroma and of course this dish would not be complete without my favorite herb, cilantro, the king of all herbs! These lemon shrimp could easily be served as an appetizer or as a meal along with some wild rice or whole-grain pasta.

Ingredients: (Makes 4 servings)

1 pound medium (21/25 count) shrimp, shelled and deveined
1/3 cup sweet chili sauce
1 lemon (juice and zest)
Zest from 1 lime
1 teaspoon chili sauce (Cajun hot sauce can be substituted)
1 tablespoon fish sauce
4 cloves garlic, chopped
1 teaspoon brown sugar
1/4 cup coconut milk
1/4 cup cilantro, chopped

Directions:

Marinate the shrimp in the sweet chili sauce, lemon juice, lemon & lime zest, chili sauce, fish sauce, garlic and sugar for 10-15 minutes.

Heat a sauté pan on medium high. Add the shrimp with the marinade and the coconut milk and simmer (not boil) until the shrimp are cooked, about 2-3 minutes.

Remove from heat and mix in the cilantro. Serve immediately…Buen provecho!