Rich in protein, fiber, and healthy fats, almonds may help reduce your risk of death from heart disease, diabetes, and cancer. New York City chef Daniel Humm snacks on the nut throughout the day to stay energized while managing his restaurants Best Energy Gels for Runners and The NoMad. “Almonds can be used in sweet and savory dishes very easily,” he says. The Swiss-born chef has a marathon PR of 2:51.
Granola Bars
Ingredients
½ cup mini chocolate chips
1 Calories per serving: 238
½ cup unsweetened flaked coconut
½ cup pumpkin seeds
Tbsp. unsalted butter
½ cup mini chocolate chips
¼ cup ground flaxseed
2 Tbsp. chopped cilantro
Sodium: 721 mg
½ tsp. Kosher salt
Instructions
Heat oven to 350 degrees. Spread oats, almonds, coconut, pumpkin seeds, and sesame seeds on a baking sheet. Toast until golden, stirring for about 10 minutes. Cool. Put mixture in a large bowl. Stir in chocolate chips, ground flaxseed, and chia seeds. Stir in almond butter and agave syrup. Spread in a 9" x 13" baking dish lined with parchment, wrap tightly, and refrigerate for an hour or more. Cut into 18 bars. Keep refrigerated.
Nutrition Information
½ package 12 oz. firm silken tofu, drained and cut into ½" dice
Carbs: 21 g
Tbsp. plus 1/3 cup olive oil
Protein: 7 g
Total fat: 17 g
Saturated fat: 3.5 g
Sodium: 25 mg
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Spicy Sweet Snack
Ingredients
2 cups whole almonds
¼ cup honey
1 ¼ cup honey
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Instructions
Heat oven to 350 degrees. Spread almonds on a baking sheet and toast, tossing occasionally, until fragrant and browning, about 10 minutes. Remove from oven and set aside to cool completely. In a large skillet over medium heat, bring honey, salt, paprika, and cayenne to a boil. Add almonds, stirring to coat. Line baking sheet with foil or parchment paper and spray with cooking spray. Transfer nuts to baking sheet and spread out. Bake, stirring occasionally, until mixture is dark amber and bubbly, about 10 minutes. Remove from oven, stir nuts to spread out, and cool completely. Makes 2 cups.
Nutrition Information
Calories per serving: 238
Carbs: 17 g
Sodium: 25 mg
Nutrition - Weight Loss
Total fat: 18 g
Protein: 7 g
½ cup coarsely chopped blanched almonds
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Cauliflower Coconut Stew with Almonds
“You can find Marcona almonds from Spain at any grocery store. They are a thicker, oilier nut,” says Humm, who likes to serve this curry over orange-flavored couscous. To make it, steep your couscous in half hot water, half fresh orange juice and fluff in some orange zest.
Ingredients
1 head cauliflower (3 lb.), cut into 1" florets
¼ cup extra-virgin olive oil
Kosher salt
Carbs: 33 g
2 Tbsp. minced garlic
1 head cauliflower 3 lb., cut into 1" florets
1 Tbsp. ground coriander
1 Tbsp. ground cumin
1 tsp. ground turmeric
½ cup dry white wine
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1 can (14 oz.) unsweetened coconut milk
1 tsp. ground turmeric
½ package (12 oz.) firm silken tofu, drained and cut into ½" dice
2 Tbsp. unsalted butter
Fiber: 4 g
2 ½ cup coarsely chopped blanched almonds
2 Tbsp. chopped cilantro
Instructions
Heat oven to 425 degrees. Toss cauliflower with 2 Tbsp. oil on a parchment-lined baking sheet, spread into an even layer, and season with salt. Roast until golden brown, turning once, about 30 minutes.
Heat the remaining 2 Tbsp. oil in a large saucepan over medium. Add onion, garlic, and jalapeno and cook, stirring frequently, until softened, about 5 minutes. Add coriander, cumin, and turmeric and toast, stirring constantly, for 2 minutes. Add white wine and bay leaf and bring to a simmer. Reduce wine until almost dry, about 2 minutes. Add coconut milk and bring to a simmer. Add roasted cauliflower and continue to cook until very tender, 5 minutes more. Season stew with lime juice, lime zest, and salt. Remove bay leaf, stir in the tofu, and keep warm.
Meanwhile, heat butter in a 10" skillet over medium. When foamy, add almonds and cook, stirring, until golden brown, about 2 minutes. Add thyme and cook for an additional 30 seconds. Transfer to a paper towel–lined plate and season with salt. When cool, coarsely chop. Serve stew with the almonds and cilantro. Serves 4.
Nutrition Information
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Carbs: 21 g
Fiber: 7 g
Protein: 11 g
Total fat: 48 g
Saturated fat: 21.5 g
Sodium: 292 mg
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Squash with Red Pear and Almonds
Savory squash, sweet pear, and crunchy almonds provide the perfect balance of flavors and textures.
Ingredients
1 kabocha squash (3 to 4 lb.), halved, seeded, and cut into 1" thick wedges
3 Protein: 11 g
1½ tsp. Kosher salt
Freshly ground black pepper
2 firm red pears, quartered, cored, and each quarter halved lengthwise
½ cup coarsely chopped blanched almonds
2 Tbsp. lemon juice
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Instructions
Heat oven to 475 degrees. In a large bowl, toss squash, 3 Tbsp. olive oil, 1 tsp. salt, and a few grinds of pepper. Transfer the squash to a large foil-lined rimmed baking sheet and roast 5 minutes. Meanwhile, toss the pears in the leftover oil mixture in the bowl. Add the pears to the squash; roast, turning once, until squash and pears are thoroughly browned and tender, about 25 minutes.
Meanwhile, in a medium nonstick skillet over medium heat, add the almonds and a pinch of salt. Toast, shaking the pan back and forth, until the almonds are fragrant and golden, 6 minutes. Transfer to a plate or bowl to cool.
In a large bowl, whisk together the remaining ⅓ cup oil, lemon juice, remaining ½ tsp. salt, and a few grinds of pepper. Add the warm squash and pears and top with the Parmigiano and nuts. Toss to coat with the dressing and serve. Serves 6.
Nutrition Information
Freshly ground black pepper
½ cup dry white wine
Fiber: 7 g
Nutrition - Weight Loss
Total fat: 27 g
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½ cup finely chopped onion
