Almonds are the edible seeds of the almond tree (Prunus dulcis), a species native to the Middle East and South Asia, now widely cultivated in warm climates around the world, particularly in California. These nutrient-dense nuts are characterized by their oval shape, a slightly fuzzy brown skin enclosing a firm, off-white kernel. Almonds he a mild, buttery flor that can be subtly sweet, making them a versatile ingredient enjoyed in both sweet and sory dishes, as well as a popular snack on their own.
Nutritionally, almonds are a powerhouse, packed with healthy monounsaturated and polyunsaturated fats, which are beneficial for heart health. They are also an excellent source of vitamin E, a potent antioxidant, as well as magnesium, potassium, calcium, and phosphorus, all essential minerals for various bodily functions. Furthermore, almonds provide a good amount of dietary fiber and plant-based protein, contributing to feelings of fullness and supporting overall digestive health. Their rich nutrient profile has linked almond consumption to several health benefits, including improved cholesterol levels, better blood sugar control, and potential aid in weight management.
In the culinary world, almonds are incredibly versatile. They are enjoyed raw as a convenient and nutritious snack, or roasted to enhance their nutty flor and crispy texture. Almonds are a key ingredient in numerous baked goods, such as cakes, cookies, and pastries, and are also used to make almond flour, a gluten-free alternative to wheat flour. They add crunch and flor to salads, stir-fries, and various sory dishes. Additionally, almonds are processed into almond milk, a popular dairy-free beverage, and almond butter, a creamy spread. Their wide range of applications underscores their significance in global cuisine.
Also Known as
Badam
How to select almonds, badam
Almonds that are still in their shells he the longest shelf life. If you find them in the shell, shake it. If it rattles a lot, chances are its aging and shrinking. Purchase whole almonds and chop or slice them before each use for the freshest flor. Aged almonds will turn rancid. To check for rancidity, slice the almond in half and look for a solid white texture throughout. If it is yellowish or has a honeycomb texture, it is way past its prime and should be discarded. The skin of the almond is edible, but sometimes bitter. Taste first, if its not too bitter, dont bother removing it as it will add flor to the recipe.
Look for shells that are not split, moldy or stained. If purchasing almonds in bulk bins make sure that the store has a quick turnover of inventory and that the bulk containers are sealed well in order to ensure maximum freshness. Look for almonds that are uniform in color and not limp or shriveled. In addition, smell the almonds. They should smell sweet and nutty; if their odor is sharp or bitter, they are rancid.
Culinary Uses of almonds, badam in Indian Cooking
Almond, even though considered to be a nut, is actually a seed of the fruit of the almond tree. They are used in Indian cooking for desserts and making the basic badam milk. Nevertheless it is known as the kind of nuts as it is extremely healthy in many respects. Almonds he a brown skin/coating and are off-white in color from the inside. They are slightly sweet in taste which makes them a delight to eat even raw.
1. Almonds are generally eaten raw, toasted or salted. They can be mixed with other dried fruits to be served as a snack. Whole or chopped almonds mixed with rolled oats and cinnamon is an ideal Healthy Granola Mix.
2. Almonds are one of the few basic nuts, including cashews and pistachios that are used in sweet and dessert making in India. Indian sweets from all around the country utilize almonds, for example Gujarati Mohanthal is garnished with almond slivers and it is also added to the ever forite Coconut Sheera. Enhance a healthy sauté of curried vegetables with sliced almonds.
3. Finely grind the almonds and use them to make a sweet Badam Ka Halwa. This is the perfect sweet for any festival and occasion celebrated in India due to its nutty flor.
almond butter recipe | homemade Indian style almond butter | chunky almond butter
For complete uses of Almonds (Badam) read this article.
How to store almonds, badam
Since almonds he a high fat content, it is important to store them properly in order to protect them from becoming rancid. Store shelled almonds in a tightly sealed container, in a cool dry place away from exposure to sunlight. Keeping them cold will further protect them from rancidity and prolong their freshness. Refrigerated almonds will keep for several months, while if stored in the freezer, almonds can be kept for up to a year. Shelled almond pieces will become rancid more quickly than whole shelled almonds. Almonds still in the shell he the longest shelf life.
Health benefits of almonds, badam
1. Brain health : Almonds is the powerhouse of innumerous health benefits. Almonds are rich in B complex vitamins such as Vitamin B1, Thiamine, Vitamin B3, Niacin and Folate, Vitamin B9 which plays an important role in the brain development especially during the first 2 years of life. Additionally it is also rich in manganese which is a very important mineral for brain and nerve functioning. It is known to improve your concentration and memory
2. Balances your cholesterol levels : Almonds are extremely rich in antioxidant flonoids that pair up with Vitamin E and scenges free radicals that causes inflammation. Thus prevents oxidation of LDL cholesterol. Hence almonds he a strong property of lowering the LDL cholesterol. It also aids in increasing good cholesterol levels. It is also known to reduce HDL cholesterol. The balance between LDL and HDL cholesterol is very crucial to maintain healthy blood cholesterol levels.
3. Good for Heart : Almonds is an extremely rich source of MUFA which improves your overall heart health. Vitamin E, a potent antioxidant helps prevent the accumulation of plaque in the arteries. In general, walnuts, almonds, pistachios and pine nuts are a healthy snack to carry keep with you as they are rich in monounsaturated fats and polyunsaturated fats. Almonds he Phosphorus which works with B vitamins to maintain normal heart rate. Always remember to he your nuts in moderation to minimize other complications.
Look here for more information on Almonds Health Benefits.
RDA stands for Recommended Daily Allowance.
Nutritional Information for 28 grams (1 ounce) of almonds, badam.
183 Calories
5.82 grams of Protein
2.94 grams of Carbs
16.4 grams of Fat
3.4 grams of Fiber
7.3 mg of Vitamin E = 48.6% of RDA (about 15 mg)
0.7 mg of Manganese = 35% of RDA (about 2 to 5 mg)
104.4 mg of Magnesium (Mg) = 29.84% of RDA (about 350 mg)
137 mg of Phosphorus : 22.86% of RDA (about 600 mg for adult)
0.16 mg of Riboflin, Vitamin B2 = 14.5% of RDA (about 1.1 mg)
64 g of Calcium = 10.7% of RDA (about 600 mg)
5.82 g of Protein = 10.58% of RDA (about 55 g)
1.23 mg of Vitamin B3, Niacin = 10.26% of RDA (about 12 mg)
1 mg of Zinc = 10% of RDA (about 10 to 12 mg)
1.42g of Iron = 6.7% of RDA (about 21 mg)
0.067 mg Vitamin B1, Thiamine = 6.7% of RDA (about 1 mg)
9.2 mcg of Folate, Vitamin B9 = 4.6% of RDA (about 200 mcg)
209 mg of Potassium = 4.4% of RDA (about 4700 mg)
Glycemic Index of almonds, badam
Almonds has a Glycemic Index of about 5 to 10 which is low. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics. Foods like Almonds he a low GI and hence dont spike your glucose level as they are absorbed slowly. Great for weight loss and Diabetics.
Health Information of other Nuts:
11 health Benefits of Peanuts
11 health Benefits of Walnuts
9 health Benefits of Cashew Nuts