Tag: almonds

Posted in RECIPES

Almond Milk

Posted on by Mary Ann Lesh

Almond Milk is a tasty vegan beverage that can be substituted for animal milk in most recipes

PREP 10 min / need BLENDER / MAKES 2 cups

  • INGREDIENTS
    • 1 c raw ALMONDS
    • 2 c WATER
  • INSTRUCTIONS
    1. Soak ALMONDS overnight
    2. Drain and rinse thoroughly
    3. Remove skins (optional)
    4. Add WATER and blend until smooth
    5. Drain and squeeze through a cheesecloth
    6. Save the pulp for other uses if desired
Posted in RECIPES

Granola

Posted on by Mary Ann Lesh

This basic granola recipe can BE VARIED to suit your taste, your nutritional needs, and to use what you have on hand.

PREP 15 min / 300 F/ BAKE 30 min / MAKES 3 cups

  • INGREDIENTS
    • 2 cups WHOLE ROLLED OATS
    • 1/2 cup CHOPPED NUTS (WALNUTS, ALMONDS, PECANS)
    • 2 tsp CINNAMON
    • 1/2 tsp SALT
    • 2 Tbsp OLIVE OIL
    • 1/4 cup MAPLE SYRUP
  • INSTRUCTIONS
    1. Preheat oven to 300 F and line a baking sheet with parchment paper
    2. Combine OATS, NUTS, CINNAMON, and SALT
    3. Drizzle in OLIVE OIL and MAPLE SYRUP
    4. Stir until combined
    5. Scoop th mixture onto baking sheet and press to about 1 inch thick
    6. Bake 15 minutes, then gentle break apart just a bit. Bake 15 minutes more until golden brown
    7. Sprinkle with 1/3 cup of RAISINS if desired

Posted in NUTRIENTS

Magnesium

Posted on by Mary Ann Lesh

PUMPKIN SEEDS, CHIA SEEDS, SPINACH, ALMONDS, and CASHEWS are plant foods that are very rich in magnesium. Magnesium is essential for maintaining good health and plays a key role in everything from exercise performance to heart health and brain function. Eating a variety of magnesium-rich foods will likely provide enough of this nutrient. Some magnesium-rich plant foods are:

  • Pumpkin seeds: 37% of the DV per ounce (28 grams)
  • Chia seeds: 26% of the DV per ounce (28 grams)
  • Spinach, boiled: 19% of the DV per 1/2 cup (90 grams)
  • Almonds: 19% of the DV per ounce (28 grams)
  • Cashews: 18% of the DV per ounce (28 grams)
  • Black beans, cooked: 14% of the DV per 1/2 cup (86 grams)
  • Edamame, cooked: 12% of the DV per 1/2 cup (78 grams)
  • Peanut butter: 12% of the DV per 2 tablespoons (32 grams)
  • Brown rice, cooked: 10% of the DV per 1/2 cup (100 grams)
  • Avocado: 5% of the DV per 1/2 cup (75 grams)

One of its main roles is to act as a cofactor in the biochemical reactions continuously performed by enzymes. It’s involved in more than 600 reactions in your body, including:

  • Energy creation: converting food into energy
  • Protein formation: creating new proteins from amino acids
  • Gene maintenance: helping create and repair DNA and RNA
  • Muscle movements: aiding in muscle contraction and relaxation
  • Nervous system regulation: regulating neurotransmitters, which send messages throughout your brain and nervous system

Approximately 50% of U.S. adults get less than the recommended daily amount of magnesium, Magnesium supplements may be especially beneficial for older adults and those with a deficiency in this nutrient.

Source: Healthline