FitSugar

5 Things: Almond Butter

FitSugar — Thu, 30 Aug 2007 12:30:00 -0700

Almond Butter is one of my favorite treats. A spoonful of it with some dark chocolate chips and dried cranberries is absolutely divine and, not to mention, satisfying.

1 tbsp of almond butter contains 95 calories, 8g of healthy fat (this can help to lower LDL cholesterol), no cholesterol, 2g of fiber, and 2.5g of protein.
2 tbsp of almond butter contains 86 mg of calcium. Your RDI of calcium is 1,000 mg.
Almond butter is a good source or magnesium, Vitamin E, and potassium. It's also a great source of selenium, which has been shown to be effective in preventing cancer.
People who have a peanut allergy can eat almond butter (only if it's processed in a plant that doesn't process peanut products).
To prevent almond butter from going rancid, it should be stored in a cool dry place until it's opened, and then stored in the fridge after that.

Source

Nut Breakdown

FitSugar — Sun, 04 Feb 2007 03:15:00 -0800

One of the easiest foods to snack on (in my opinion) is nuts - a great Super Bowl munchable. Dieters tend to shy away from them because of their high fat content - but they have the the unsaturated heart-healthy fat that may help to lower LDL (bad) cholesterol. Just want to remind you that even though they are loaded with "good" fat, you still should limit yourself to a handful.

Check out how these crows eat their nuts...

Okay, here's the Nut Break Down for a 1 oz serving of each nut (dry-roasted, no salt added), including calories, total fat, saturated fat (bad fat), and protein.

Almond (20-24 nuts): 161 cals, 14g fat, 1g sat fat, 6g protein
Brazil Nut (6-8 nuts): 183 cals, 19g fat, 4g sat fat, 4g protein
Cashew (16-18 nuts): 160 cals, 13g fat, 3g sat fat, 4g protein
Grape Nuts: (just kidding)

Want to see the rest? Then read more

Hazelnut (18-20 nuts): 180 cals, 17g fat, 1g sat fat, 4g protein
Macadamia (10-12 nuts): 201 cals, 21g fat, 3g sat fat, 2g protein
Peanut (28 nuts): 166 cals, 14g fat, 2g sat fat, 7g protein
Pecan (18-20 halves): 198 cals, 21g fat, 2g sat fat, 3g protein
Pine nut (150-157 nuts): 188 cals, 19g fat, 1g sat fat, 4g protein
Pistachio (45-47 nuts): 159 cals, 13g fat, 2g sat fat, 6g protein
Walnut (14 halves): 183 cals, 18g fat, 2g sat fat, 4g protein

So go ahead and enjoy a handful of nuts. It's a great source of protein and healthy fats.

Snack Attack: Almond Tin to Keep Your Portions Honest

FitSugar — Mon, 22 Jun 2009 12:00:53 -0700

Nuts make a great snack. Not only are they high in protein, fiber, and healthy fats, almonds are high in calcium too. Even if you know a serving size of nuts is one ounce, it's tough to know how many almonds it takes to make that ounce. I found this cute little tin to help you control your snacking portions.

It holds exactly one ounce of almonds, so you can keep this tin in your purse, on your desk at work, or in your gym bag. It's an easy way to know you're getting about 160 calories, six grams of protein, 200 mg of potassium, 75 mg of calcium, and 1 mg of iron. The tin looks to be the size of an Altoids tin, so you can make your pocket sized case for almonds, walnuts, or pistachios.

Almond Butter: Healthy Tastes SO Good

FitSugar — Fri, 23 Mar 2007 03:00:00 -0700

We all have heard about the marvelous health benefits of almonds. Not only are they high in protein and calcium, but also high in monounsaturated fat, the same healthy fats found in olive oil, which are associated with reducing your risk of heart disease. Research has proven that almonds can reduce your total cholesterol levels, and lower the LDL levels (bad cholesterol). This notorious nut is also a great source of potassium, vitamin C, magnesium, and antioxidants. With all this in mind, have you ever tried almond butter?

Almond butter is made just the way peanut butter is made, by crushing whole almonds. It comes with a layer of oil on the top that needs to be mixed in before you eat it. I microwave the opened jar for about 10-15 seconds first, before mixing it up.

Almond butter has a uniquely sweet flavor, like marzipan mixed with peanut butter. Speaking of peanuts, people allergic to peanuts can usually have almond butter with no reaction because almonds are nuts, and not related to peanuts, which are legumes.

Look for almond butter in both creamy and crunchy varieties, as well as salted and unsalted. I think almond butter is just so delicious, and the health benefits are just an added bonus. The only downside about almond butter is that it doesn't come cheap.

Fit's Tips: If you're a peanut butter lover, try using almond butter instead. It's great on toast, or spread on apples for a healthy snack. Want a really decadent treat? Try spreading some almond butter on a piece of dark chocolate. It's the perfect ending to a great meal.

Almond Macaroons for Passover

FitSugar — Thu, 29 Mar 2007 13:30:00 -0700

Since Passover is coming up, I wanted to tell you about one of my favorite treats - Almond Macaroons. They are less traditional than coconut macaroons, but healthier for you since the main ingredient is almonds.

The reason Almond Macaroons are good for Passover is because during this holiday, Jewish people don't eat grains like wheat, rye, barley, oats and spelt that take more than 18 minutes to cook completely (after coming in contact with water). It's okay to eat those grains if they cook faster than that though (that's why Jews can eat Matzo during Passover). Also no leavening such as baking powder is allowed to signify the Jews quick escape from Egypt (they didn't have time to let their bread rise).

That's why Jewish people don't eat bread, cakes, oatmeal, cookies, or pasta. Matzoh is okay to eat because although it's made with flour, it is cooked in less than 18 minutes. Strict Jews won't eat rice, corn, peanuts and other legumes either because these could have come in contact with the 5 grains I mentioned above, or with yeast (a kind of leavening). These macaroons are made with only almonds, Sucanat, lemon zest, and egg whites. As far as sweets go, these are downright healthy since they contain no butter or egg yolks and all those beneficial almonds.

Want to know how to make them? Then read more

2 cups almonds (1 1/2 cups ground)
1 cup Sucanat (or white sugar)
Zest of 1 large lemon
3 egg whites
Canola oil cooking spray
A blender
A mixer

Preheat oven to 275.
Line a cookie sheet with heavy duty foil and spray with canola oil.
In a covered blender, chop up the almonds half at a time until finely ground.
In a bowl, beat the egg whites with a mixer until they form soft peaks.
Add the lemon zest.
Gradually add the Sucanat and beat until the whites are very stiff and shiny but not dry.
Fold in the ground almonds.
Take spoonfuls and drop onto the cookie sheet about 1 - 1 1/2 inches apart.
Bake for 20 - 30 minutes, or until edges are hard, but the middle is still soft and golden.
After 5 minutes, carefully place the foil with the baked macaroons on a cookie sheet to cool.

Fit's Tips: This recipe makes about 3 dozen macaroons, so you can store the cooled macaroons in a covered container.

Peanut Butter vs. Almond Butter

FitSugar — Mon, 08 Jun 2009 16:00:00 -0700

A reader recently wrote in asking, between her two favorites, which was better: peanut butter or almond butter? The question of "better" might boil down to a sipmle question of taste, but like the reader, I enjoy the flavors of both.

I decided to do a side-by-side comparison of these popular spreads to see if they differ much nutritionally. If you're curious what you should be putting on your toast in the morning, read more.

This chart compares creamy unsalted versions of each nutty spread, and the percentages are based on a 2,000 calorie diet.

	2 tbsp. peanut butter	2 tbsp. almond butter
Calories	190	190
Total Fat (g)	16	16
Saturated Fat (g)	2	1.5
Carbs (g)	7	6
Fiber (g)	3	4
Protein (g)	8	7
Calcium	1%	8%
Iron	3%	6%
Vitamin E	14%	40%
Folate	6%	6%

Nutrition-wise, it looks like almond butter offers a bit more, especially in terms of vitamin E. I will continue to eat both, and I hope you do too, since both nut butters offer a good source of protein and a fair amount of fiber. Remember, a serving of each is only two tablespoons, so watch those portions.

Almond Milk: It's Dairy, Cholesterol and Soy Free

FitSugar — Thu, 24 Jan 2008 02:30:00 -0800

If you're lactose intolerant or vegan, then you obviously steer clear of cow's milk. It's great that there are a few milk alternatives out there, but if you've ever tried them, you know they're not perfect. There's soy milk which tastes a lot like regular milk, but some people don't want to drink it because they're concerned about the health risks of eating too much soy. There's also rice milk, but it's kind of thin and watery, and has a grainy aftertaste.

Then there's almond milk, which is by far my favorite. Have you ever tried it? It's made by soaking almonds in water, and then they're ground into a liquid. Since these nuts have a soft texture, mild flavor and light coloring (when skinned), the liquid looks and tastes like sweet milk, making it a great substitute.

Interested in seeing the nutritional info? Then read more

One cup has only 2.5 g of fat and zero saturated fat so it's great if you're watching your cholesterol. It doesn't have a ton of protein, but it does have 30 percent of your daily calcium. Plus it only has 90 calories, which is less than soy milk (110), cow's milk (102), and rice milk (130).

This Lowfat Vanilla Almond Milk from Pacific Natural Foods tastes like a creamy vanilla milkshake (I'm not kidding). They also make Chocolate Almond Milk for even more of a treat. If you want more of plain taste, you can just buy the Original or Unsweetened flavors.

Fit's Tips: Almond milk is delicious if you drink it alone or in your cereal, but you can also substitute it for cow's milk in your recipes.

Add Almond Butter to Your Oatmeal

FitSugar — Tue, 27 Jan 2009 16:00:00 -0800

When you're preparing for a day that will bring a strenuous workout or a busy morning with no time for a mid-morning snack, it's especially important to eat a filling breakfast. Oatmeal is great for these occasions, and stirring almond butter into your bowl is a delicious way to add a lot more filling protein, fiber, and flavor.

Almond butter is a healthy and tasty alternative to the old favorite, but currently controversial, peanut butter. Both nut-based condiments are calorie-dense, and they're so yummy that it's easy to get carried away. Measure one serving (2 tablespoons) of almond butter before stirring it into your warm oatmeal, and start your day knowing that your stomach grumbles won't get in the way.

Source

Snack Attack: Almond Butter and Apples

FitSugar — Thu, 14 Dec 2006 13:00:00 -0800

This is such a quick snack, and for that reason alone it is one of my favorites.

What you'll need:

Apples
Almond butter
Granola
Skewers

Slice the apples, keeping the peels on.
Strategically place the skewers in the slices, without letting the pointy part poke through.
Spread the almond butter on one side of the apple slices.
Sprinkle the granola on the almond butter and enjoy.

Why we love it:
Apples are full of fiber, so when you eat them, they fill you up and leave you feeling satisfied.
Almond butter is so delicious and a great source of protein.
Granola, the kind made with whole grain oats, contains antioxidants, good carbs, and soluble fiber - oats help reduce cholesterol and the risk of cardiovascular disease.
Eating with skewers is not only fun, it keeps your fingers from getting all sticky.

The Skinny On: Almonds

FitSugar — Thu, 09 Nov 2006 16:35:00 -0800

Almonds are high up there up in the food chain, literally. These nutritionally dense nuts provide a whole lot of goodness.

One one-ounce serving of raw almonds (or about a handful) packs a ton of health benefits such as: vitamin c, magnesium, monounsaturated fat (one of the "good" fats that can also be found in olive oil), protein, potassium, calcium, phosphorous, iron and antioxidants. What a nut!

To find out why you should start eating a handful a day, read more

They are a nutritionally dense food.
A daily handful has been proven to lower the LDL cholesterol (more commonly known as the "bad" cholesterol).
The antioxidants help reduce your risk for heart disease.
In terms of weight loss, the monounsaturated fats help satisfy your hunger which in turn keeps you eating less.

Fit's Tip: It has been reported that roasted nuts are not nearly as good for you as raw -- the reason being that when you roast them the good oils become damaged. Also, steer clear of almonds that are "salted" to keep your sodium intake down.