PROTEIN PUNCH: Move Aside Macadamias, Step Down Walnuts... The Stage Is All Yours, Almonds!

AH, THE HUMBLE ALMOND, a staple in our snack drawers and an all-rounder found in every trail mix. They’re awesome for topping up our vitamin E, fi bre, magnesium and  protein. Now new studies from the Institute of Food Research in the UK and the Policlinico Universitario in Italy have discovered  powerful antioxidants in almonds can help ward of   viruses  and support a strong immune system, which means they’re an  awesome fl u fi ghter in winter. They’re also linked to preventing  colon cancer, cardiovascular disease, reduced cravings and  increased life expectancy. So up your almond intake with our top  three ways to sneak a little of the nut’s goodness into your day.

Activate!

According to nutritionist Dayne Crocker, almonds make for a good arvo boost (he also scof  s a handful before he goes to yoga). The Twitterverse may have had a laugh at  celebrity chef Pete Evans’  activated almond diet in 2012, but Crocker says activating  them unlocks digestive  enzymes, vitamins, minerals  and essential fatty acids  needed for our body to break  down protein and absorb  essential nutrients. And you  can easily make them at home.

Simply soak almonds overnight in filtered water and wash them. Try this:  For a fresh spin on trail mix, Crocker suggests mixing a cup of almonds with  a splash of extra-virgin coconut  oil and a sprinkle of a spice, like turmeric or cayenne pepper.  Throw in some dried apricots,  raisins, dried cranberries, shaved  coconut, sun? ower seeds, pumpkin seeds, then toss.

Daily grind

The Institute of Food Research has found finely-ground almonds contain prebiotic properties that  help boost digestive health by increasing levels of benefi cial  bacteria in your stomach. Crocker says ground almond  meal will give you a pretty good dose of daily RDI dietary fibre, protein and minerals we generally can lack.

Try this:  WF Healthy Chef Teresa Cutter recommends using almond meal to make  a healthy chicken schnitzel. Her recipe is a cinch: Add 2 tablespoons of finely chopped parsley, 1 tablespoon  of corn fl our and the zest of  1 lemon to 1 cup of ground  almond/almond meal, coat  2 chicken breasts in 1 beaten  egg and roll chicken into  the mix. Pan fry for 2-3  minutes each side, or until  golden, for a healthy take  on a pub favourite.

Drink it

You don’t need to be lactose intolerant to enjoy almond milk. Not  only is it a delicious nutty alternative to traditional dairy milk, it’s packed full of added nutrients. Almond milk has high levels of magnesium as  well as essential fatty acids (which keep your heart in  shape) and contains fl avonoids  (to help lower cholesterol and blood sugar levels). The added bonus? Almond milk is rich in vitamin E, a powerful weapon in combatting acne, according to a study in Clinical and  Experimental Dermatology. We’ll drink to that!

Try this:  Mix 250ml almond milk, one banana, a handful of  blueberries and a tablespoon  of chia seeds in a blender for a healthy smoothie to kick-start  your day. Or drink it any time of the day.