Food City Friday: Enjoying recipes with plenty of heart-healthy almonds | WJHL

Food City registered nutritionists Kirby Moir and Nicole Pazdziorko will teach you recipes for entrees and snacks with plenty of delicious almonds.

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Almond pesto

This is a quick salt-reducing pesto. An easy way to add the benefits of nuts as a dressing or marinade. Fresh herbs and greens, almond and olive oil as the base of the pesto, add a bright color and a flavor full of fat that is good for your health.

• ¼ cup almonds
• 3 pieces of garlic
• 1½ cup of fresh basil leaves
• Olive oil ½ cup
• 1 pinch ground nutmeg
• The taste of salt and pepper

direction

1. Preheat the oven to 450 degrees Fahrenheit (230 degrees Celsius). Place the almonds on a cookie sheet and bake for 10 minutes or until lightly baked.
2. In a food processor, mix toasted almonds, garlic, basil, olive oil, nutmeg, salt and pepper. Process until a coarse paste is formed.

Almonds and spicy crunch tuna

This recipe is a remix of the classic tuna salad. It is an excellent source of iron and calcium, high in protein, and free of saturated fats. Almonds and beans pump the fiber from this dish at 8 g (30% DV) per serving. A quick and easy option for lunch.

• 1 (4.5 ounces) tuna can be packed in water and drained
• ½ cup-fat Greek yogurt
• 1 cup of white canellini beans, drain
• 1 teaspoon hot sauce, more for garnish
• The taste of salt and pepper
• 1/4 cup toasted sliced ​​almonds

1. Combine all ingredients in a small bowl.

Roasted root vegetables with brown butter, herbs and almonds

With plenty of root vegetables, it is a perfect dish for the last season of winter. Almonds add texture and amplify the roasted flavor of vegetables. You can easily exchange for other vegetables all year round. This recipe boasts over 100% Vitamin A, 10 g of fiber (38%) and 11 g of unsaturated fats daily.

• 3 tbsp balsamic vinegar or sherry vinegar
• 1 medium onion
• 1 lb parsnip
• 1 pound of rainbow carrot
• 3 sweet potatoes
• 3 pieces of garlic
• 1 ounce of almonds
• ¼ cup olive oil
• 2 tbsp butter

• Place the racks in the top and bottom thirds to preheat the oven to 425 ° F. Cut the sweet potatoes vertically into 1/2 inch thick wedges. Peel the carrots and parsnips and cut them to the same size as the sweet potatoes (wedge or half). Peel 3 pieces of garlic and slice thinly. Choose 10-12 sage leaves from the stem. Discard the stem and keep the whole leaf.
• In a large bowl, toss sweet potatoes, carrots, parsnips and pearl onions with ¼ cup of oil and season with salt and pepper.
• Spread the vegetables in one layer on two rimmed top plates. Transfer to the upper and lower oven racks, roast the vegetables until they are soft and golden, rotate the sheet from top to bottom, and stir in the middle. For root vegetables, it takes 30-40 minutes. 20 to 25 minutes for soft vegetables.
• Place the almonds on a top plate or pipe rate with another edge. Toast in the oven rack below for about 2 minutes until golden (the ovens vary, so look carefully).
• Melt 2 tablespoons of butter in a small frying pan over medium heat. Add sliced ​​garlic. Cook for about 3 minutes with stirring until the garlic turns golden brown and the butter begins to turn golden brown. Add sage leaves, stir and pour into a medium heat-resistant bowl.
• Add 3 tablespoons of sherry vinegar to the butter mixture. A mixture of butter and vinegar makes the whole vegetable rain light. Decorate with toasted almonds. fun!

Snacks are an easy way to get an ounce of nuts.

Popcorn and almonds

This snack provides whole grains, healthy fats and dietary fiber with less saturated fat than traditional butter popcorn. Grains, fruits and nuts are all combined with quick options to satisfy your desires and maintain energy levels.

material

• 1-2 teaspoons of avocado or olive oil
• 3 tbsp popcorn kernel
• ¼ cup raisins
• 2 ounces of all almonds
• 2 tbsp dark chocolate chips
• Heat the oil in a small saucepan, add the corn, cover and cook for 2-3 minutes, or until all grains pop. Turn it over into a bowl to cool, add raisins, almonds and dark chocolate chips and stir. Store in a closed container.

This is a very simple recipe. Emphasizes almond flour. Due to the high fat content of almonds, almond flour is naturally gluten-free and helps to moisturize and soften baked goods.

Canned pumpkin puree is great because you can use pumpkin all year round. It can be used in place of bananas, but when used in place of pumpkins, it is low in carbohydrates but rich in vitamin A.

material

• 3 big eggs
• 1/2 cup maple syrup
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• Pumpkin spice seasoning 1 tablespoon (cinnamon, nutmeg)
• 1 teaspoon cinnamon
• 1/4 teaspoon salt
• 3 cups of almond flour
• Pumpkin puree 1 cup
• ¼ cup almond sliver

1. Preheat the oven to 350 degrees Fahrenheit and lay parchment paper on a metal 9 x 5 pan or leave it non-stick. Spray only the bottom and bottom 1 inch with a cooking spray. Save it.
2. In a large mixing bowl, eggs, maple syrup, pumpkin puree,
3. Combine almond powder, baking powder + soda, pumpkin pie spice, cinnamon and salt. Whisk well until mixed.
4. Use a spatula to gently combine wet and dry ingredients
5. Put the dough in a pre-prepared bread, sprinkle with almond sliver and bake for 50 minutes or until the toothpick inserted in the middle is slightly clean. This bread burns fast, so don’t overcook it out of the oven while the top still looks semi-soft. The key to moist and hard bread is to cool it.
6. Remove the bread from the oven, transfer to a cooling rack and allow to cool for 20 minutes. Take the bread out of the pan with the parchment paper flap, allow it to cool for another 60 minutes, and then slice it with a sharp serrated knife.

Mustard almond

This is a fun way to add flavor to almonds. If you’re working on limiting sodium, you can add flavor without salt. This goes well with the fruits you eat on the go.

• 2 tablespoons of oil
• ⅓ cup Dijon mustard
• 1 tablespoon honey
• 1 lb almond, unsalted
• 1 tbsp cinnamon
• 1/2 teaspoon turmeric or cumin
• ½ tablespoon salt
• 1/2 teaspoon black pepper

1. Preheat the oven to 325 degrees Fahrenheit.
2. Melt the oil in a medium frying pan and whisk into the oil with mustard and honey.
3. Add almonds, heat on medium heat for 2-3 minutes and stir to evenly coat all almonds.
4. Transfer the almonds to a parchment paper-lined parchment paper.
5. Mix the rest of the ingredients in a small bowl.
6. Sprinkle the mixture on top of the almonds and taste.
7. Place in the oven and bake for 10 minutes.
8. Remove from oven, chill and serve or store