It is said that almonds are healthy food, don't you believe it? It can be verified from the following ways of eating. 1. Dried sardines and almond slices are popular among Japanese teenagers. Nutritional basis: Almond is rich in protein and calcium, which is beneficial to growth. 2. Many vegetarians are used to using almonds as nutritional basis for snacks and dishes: almonds can supplement protein and important minerals, such as iron, zinc and vitamin E. 3. Athletes often choose almonds as the nutritional basis of training food: almonds have the characteristics of supplementing energy. 4. Recommendation from doctors: Almonds are good for heart nutrition every day 1 Basis: Almonds are rich in monounsaturated fatty acids and vitamin E, which are very helpful to control or even reduce the cholesterol content in the blood, and have antioxidant function, so they are very beneficial to prevent heart health and diabetes. 5. People who lose weight can also safely choose almonds as the nutritional basis of snacks: this is because almonds are rich in monounsaturated fatty acids that do not cause obesity, and the content of saturated fatty acids is very small. In addition, the cell wall of almond will prevent lipase from contacting fat, thus reducing the digestion and absorption of fat. That is to say, the 164 calorie content of an ounce of almonds listed on the food label is not the actual calorie intake. A. Choosing tips Almonds are basically divided into sweet almonds and bitter almonds. Knowing them, you will know what is most suitable for taking into the kitchen. Bitter almonds VS sweet almonds Bitter almonds: China almonds are used for seasoning or making almond dew Sweet almonds: California almonds are slightly sweet and delicate and can be eaten directly, and can also be used as raw materials to add to cakes, cookies and dishes. B. Storage tips for almonds 1. If canned almonds that have never been opened are stored in a dry environment, their shelf life can be as long as two years. The opened almonds should be placed in an airtight storage tank. 2. In a dry and cool storage environment, the best edible period of almonds is 3 months. Avoid exposing almonds to moisture. 3. Almonds are also suitable for storage in the refrigerator, which can significantly extend the shelf life. However, we must pay attention to dense packaging when refrigerating to prevent almonds from mildew caused by moisture or freezing. C. Cooking tips 1. Various forms: almonds can be used to make porridge, cakes, toast and other types of food, and can be well matched with other ingredients. The taste of peeled almonds is slightly lighter than that of peeled almonds, while the taste of roasted almonds is rich. 2. Blending flavor: The fragrance of almonds is appropriate, and it can be matched with other ingredients, which is strong enough to show the oily feeling of nuts and light enough to add just the right greasy feeling without covering up the overall flavor of the formula. 3. Rich colors: Almonds can set off the thickness of food color in a light background, and can also set off dark ingredients, such as chocolate, fruits and vegetables, to add color. 4. As thickener and coating: such as thickener for soup, or coating for meat and seafood. 5. Wide collocation: different forms of almonds-whole grain, slice, strip, crushed or powder, with or without skin, can diversify the morphology, texture, taste and application of different dishes. Almond cooking is all about breakfast at 7:30AM-almond porridge features: a warm and enjoyable nutritious breakfast. Ingredients: (2 servings): 2 cups of water? Teaspoon of salt, 1 cup of cereal, 1 cup of milk, 3 teaspoons of honey, 6 teaspoons of roasted almond slices or pieces, and 3 teaspoons of dried raisins. Preparation method: Boil the water with salt, turn down the heat, and pour the cereal while stirring. Then cook while stirring 1 min. Cover the container, remove it from the fire, and cool it for 2 ~ 3 minutes. Enjoy it with milk (add as much as you like), raisins, almond slices/pieces and honey. Tips: You can use kitchen scissors to divide almonds into small pieces. 10:30AM morning meal-dried fruits and almonds Features: The combination of tropical fruits and almonds makes this dish colorful. The materials are diverse and nutritious, and the taste is more delicious when you drink freshly squeezed juice, mineral water or tea. It is also very simple to make, and it is a good office snack. Raw materials (4 persons): California almond100g, dried banana 50g, dried sweet potato 50g, dried coconut strips or slices15g. Methods All the raw materials were put in a large container and mixed evenly. Tips: You can choose different dried fruits according to your personal preference. 12:00AM lunch-almond olive with French bread features: almond olive sauce can be made from almonds, olives and garlic in a few minutes, and it is a delicious and nutritious lunch with freshly baked French toast. Have another glass of beer, iced tea or lemonade. It's delicious! Ingredients (5 parts): 1 20g peeled green olives (about 14), 40g California almonds, 5 cloves of garlic, 6 teaspoons of olive oil, salt and black pepper. How to make them:1.Make almonds, olives and garlic into blocks, mix them, add a little salt and black pepper, and sprinkle with 4. 2. Slice French bread (about 4 cm thick), coat it with a little olive oil and bake until golden brown. 3. Then spread the almond and olive sauce on the toast and set the plate. 15:00PM afternoon tea-Italian almond shortbread features: it has a strong Italian flavor and can be enjoyed with tea or coffee. Ingredients (20 portions): 3 eggs, crushed dried orange peel (orange peel of 2 oranges), 1 teaspoon vanilla extract, 1/2 teaspoons almond extract, 2 cups flour, 1 cup sugar, 1 teaspoon baking soda,? Teaspoon of salt, 3/4 cup of roasted almonds, and 40 grams of dark chocolate (milk chocolate can also be used) How to make it: 1. Preheat the oven to 150℃. Brush a layer of vegetable oil or cover a layer of baking paper on the baking tray. Break the eggs and add orange peel, vanilla extract and almond extract for later use. 2. Put the flour, sugar, baking soda and salt into a container and mix well. Add the egg mixture, mix well and sprinkle a few drops of almond extract. Divide the dough into two pieces, knead it into an arch shape, put it in the oven for about 30 ~ 40 minutes until it is golden yellow, take it out and put it on the grill to dry for about 5 minutes. 3. Slice the baked dough obliquely into 2 cm thick slices, and when the oven temperature drops to 135℃, put it back into the oven to bake for 20 ~ 25 minutes, and turn it over once to make a crisp cake. 4. After the shortbread is cooled, soak it in the melted chocolate. 19:00PM dinner-almond summer salad features: refreshing flavor is especially suitable for summer. Bright colors, hot and sour. Ingredients: baked potato-1 2 small potato, 4 teaspoons of olive oil,1teaspoon of salt, 1/2 teaspoons of black pepper; Asparagus-1 6 asparagus, almond slices1bar; Green vegetables-all kinds of green vegetables, 1 yellow bell pepper, 20 cherry tomatoes, feta, and a handful of almond slices; Garlic mashed mayonnaise Half peeled garlic-1 teaspoon salt, lemon juice, 1 egg yolk, 3 teaspoons dried tomatoes, 1 cup olive oil, and appropriate amount of black pepper. Production method:1.Dice potatoes, fully stir with pepper, pour olive oil, heat in a pan at 200℃. Turn it over again. 2. Peel the asparagus skin gently, boil it in boiling water for 2 minutes, and then immerse it in cold water to cool. 3. Wash the vegetables and put them on a plate, add yellow persimmon pepper strips and feta crumbs, decorate with cherry tomatoes, and finally sprinkle with almond slices. 4. Add salt to garlic and mash it into garlic. Mix egg yolk and mustard, and pour in olive oil while stirring. Add sour paste, lemon juice and dried tomatoes. Serve or pour directly on the salad. Tips: Dried tomatoes can generally be found on the special shelves of imported food in supermarkets. 2 1:00PM snack-almond strawberry milkshake features: fresh and cool fruity drink. Yogurt and fruit can also be added. Ingredients (4 persons): 2 cups of milk or soybean milk,12 ~16 strawberries, 2 bananas, 2 ~ 3 teaspoons of honey, 1/2 teaspoons of almond extract, and 4 teaspoons of almond pieces. Preparation method: put milk, strawberries, bananas, honey, almond pieces and almond extract into a blender and stir. Then pour into 4 long glasses, and finally decorate with strawberries and almond pieces. Tips: You can cut almonds into small pieces. Almond extract can be bought at the supermarket import counter.

Benefits of eating almonds: Almond is not only a nutrient-intensive nut, but also rich in unsaturated fatty acids, vitamins and minerals such as calcium and iron. In many cultures, it is also a representative of romance and health. Chinese medicine also believes that it can moisten the lungs and remove dryness, especially suitable for cold and dry winter. Vitamin E, which is rich in almonds, means "newborn baby" in Greek. Therefore, Romans like to throw almonds at newlyweds and place good wishes on them. According to research, the average life expectancy of Himalayan people is between 90-100 years old, which is also closely related to their habit of eating almonds in life. Dr. Furui Bruberg of the University of Tufts, USA, believes that the reason why almonds have longevity is not only because they are rich in unsaturated fatty acids and vitamin E like other nuts, but also because of their high selenium content. The content of selenium in almonds is the highest among all kinds of nuts. Studies have shown that selenium is a trace element with strong anti-cancer ability. In addition, it is a nonmetallic ion with negative charge, which can combine with metal ions with positive charge in human body and excrete metal ions such as lead, mercury and cadmium that induce diseases. Therefore, selenium is also called "natural antidote". The combination of selenium and vitamin E in almond can play a better role in scavenging free radicals, preventing diseases and resisting aging. This is why eating almonds has a certain relationship with longevity. In addition, the content of other minerals in almonds is also high, such as calcium, which is twice as high as that of milk which is generally considered to contain calcium. At present, 80% of the world's almonds are produced in California, USA. These almonds are relatively large and can be eaten directly. The almonds produced in China are mostly smaller, among which there is a kind of flat almond, which has higher nutritional value than ordinary almonds. Almonds can meet the needs of people of all ages, so there are not too many restrictions on consumption. Generally speaking, eating almonds twice a week, one handful (30 grams) each time, about 20-25 capsules, will reduce the risk of heart disease or coronary heart disease by 50% for a long time. In addition, it should be noted that the content of antioxidant components in almond skin is very high, so it is best not to peel off the skin when eating. An article "10 longevity food" published in USA-Today magazine pointed out that almonds belong to this 10 food which can prolong life. Dr. Karen Lipsley, a senior nutritionist at the Almond Chamber of Commerce in California, said: "Among the nutrients contained in almonds, protein and fiber are high in content and delicious." Ms. Lipsley summed up the following health benefits of almonds: 1 Heart-friendly fat Almonds are low in saturated fatty acids and rich in monounsaturated fatty acids that are beneficial to heart health. Studies have proved that this substance can lower cholesterol. 2, rich in antioxidants, such as vitamin E almonds contain vitamin E, and vitamin E in 20 to 25 almonds accounts for 35% of daily intake. Studies have shown that vitamin E can help to avoid heart disease by reducing the content of cholesterol that blocks arteries. 3. Rich phytochemicals Almonds contain special natural substances called phytochemicals, which can help fight cancer and avoid heart attacks and other problems caused by age. 4, a large number of minerals almonds contain a series of minerals, including magnesium, potassium and calcium. Studies have shown that these substances can help keep blood pressure levels normal. 5, excellent fiber almonds are rich in fiber, which can eliminate hunger (very effective for controlling diet). At the same time, fiber is also very important for the health of the internal digestive tract and heart, and can reduce the risk of intestinal cancer. An ounce of almonds contains the same dietary fiber as an apple or an orange. Other benefits:1.Heart-healthy fat. Studies have shown that people who eat almonds at least five times a week will reduce their risk of heart disease or coronary heart disease by half. This is because almonds are rich in monounsaturated fatty acids, which can reduce the harmful low-density lipoprotein cholesterol content, thus reducing the risk of cardiovascular diseases. 2. Rich in antioxidants. Antioxidants are substances that can enhance human immune system, such as vitamin E. It helps to resist many chronic diseases and has the effect of delaying aging. Almonds have the highest content of vitamin E among all dried fruits, and the vitamin E in 20-25 almonds accounts for 36% of human daily intake. 3. High quality plant protein. Plant protein plays a unique role in human health. It not only contains no bad cholesterol, but also provides more healthy components such as dietary fiber, vitamin E and unsaturated fat. Soybeans and almonds are the main sources of high-quality plant protein. 4. Rich in trace elements. According to the fourth "Survey on Nutrition and Health Status of China Residents", the nutritional deficiency of Chinese residents is mainly reflected in the lack of trace elements, which is called "potential hunger" by nutritionists. Almond contains many minerals, including magnesium, potassium, iron, calcium and zinc. 5. Excellent fiber. Almonds are rich in fiber, which can eliminate hunger, which is very effective in controlling diet. Fiber is very beneficial to the health of the inner digestive tract and the heart. According to ancient Chinese medicine records, almonds have the function of relaxing bowels. The book "Modern Practical Chinese Medicine" says: "Almond has laxative effect and nourishing effect." For the elderly and frail patients with chronic constipation, taking almonds has the best effect. The Chinese classic Compendium of Materia Medica also mentions three major functions of almonds: "moistening the lungs, eliminating food accumulation and dispersing stagnant qi". Among them, "Xiaoshi Shi" shows that almonds can help digestion and relieve constipation symptoms. In addition, many traditional Chinese medicine prescriptions for constipation also contain almonds. It is the best choice to drink a cup of almond milk every day to promote metabolism and eliminate constipation.