Latest news with #almonds
Telegraph
2 days ago
- General
- Telegraph
Salad-bag pasta
This is the quickest pasta ever, with the sauce taking less time to make than the pasta takes to cook! It can be made with a variety of leafy greens for maximum iron and there is absolutely zero skill required. Throwing the almonds into the water might seem a little crazy, but it softens them up and adds body to the sauce. You can slip their skins off after boiling if you prefer, but it's not essential. To make this extra creamy, try stirring in a couple of tablespoons of ricotta before serving. This is also a great recipe to use that special olive oil you've been saving, as you can really taste it. Fiber: 7.8g Protein: 20g Plant points: 6.5 Overview Prep time 2 mins Cook time 15 mins Serves 4 Ingredients 500g (18oz) fusilli, farfalle, or penne 2 garlic cloves, peeled 60g (2oz) whole almonds 250g (9oz) watercress, spinach and/or rocket (arugula) (or use cavolo nero or savoy cabbage, stems removed) 125g (1⁄2 cup/4 1⁄2oz) extra-virgin olive oil, plus extra for drizzling 4 tbsp grated Parmesan (or use vegan alternative), plus extra to serve 3 tbsp toasted pumpkin seeds 3 tbsp toasted sunflower seeds Sea salt and freshly ground black pepper Method Step Bring a big pan of salted water to the boil and cook 500g (18oz) fusilli, farfalle, or penne according to the packet instructions. Scoop the pasta into a colander using a slotted spoon and return the pan to the boil. Step Add 2 garlic cloves (peeled) and 60g (2oz) whole almonds to the water and simmer for 2–3 minutes until the garlic is just tender, then add the leaves. Push the leaves under the water so they're just submerged, then drain into a sieve (strainer). Transfer the wilted leaves, garlic, and almonds to a blender or food processor (you can also use an electric hand-held blender), add 125g (1⁄2 cup/4 1⁄2oz) extra-virgin olive oil and 4 tbsp grated Parmesan, then blitz to a bright green purée. Season to taste with salt and pepper.
Yahoo
4 days ago
- Health
- Yahoo
The #1 Nut to Help You Lose Weight, Recommended by Dietitians
Nuts are high in calories and fat, so should you avoid them if you're trying to lose weight? Luckily, you shouldn't. Studies have shown that people who include nuts in their diets experience great metabolic health benefits. In fact, a review found that people who regularly eat nuts have less weight gain and a reduced risk of obesity. Registered dietitian Bianca Tamburello, RDN, with Fresh Communications, says, 'Nuts are a great food for weight loss because they're packed with healthy fats, which boost satiety, and protein and fiber to keep you full.' But she does note, 'Nuts are nutrient-dense and pack a good amount of calories per serving, but this is not a reason to avoid them. Be aware of portions and aim for one to two servings per day,' she adds. All nuts are wholesome foods perfectly packaged by nature, and each one provides health benefits. Yet, when it comes to weight loss, we'll have to go with almonds as the best nut to help you lose weight. Let's dive into the reasoning. If you're looking for a satisfying snack to improve your health while losing weight, look no further than almonds. With almonds, you know you'll be giving your body a boost of quality nutrients that may aid you in your weight-loss goals. Almonds are great for weight loss for several reasons. 'Fiber is an important nutrient in most diets, especially knowing the average American only eats about half of the daily recommended amount,' says Samantha MacLeod, M.S., RDN, a registered dietitian with Fresh Communications. 'If you are trying to lose weight, fiber can be important because it helps you to stay fuller and more satisfied for longer.' Two ounces of almonds contain over 7 grams of fiber. Additionally, high-fiber foods like almonds have been shown to help reduce inflammatory molecules in the body, such as interleukin-6 (IL-6) and tumor necrosis factor (TNF). Fiber-rich foods like almonds are also associated with improved metabolism, a lower risk for heart disease and type 2 diabetes, better digestive function, and possibly even a lower risk of colon cancer. Almonds are high in anti-inflammatory plant compounds called flavonoids, polyphenols and proanthocyanidins. Research has found that almonds, particularly their skin, may have even more antioxidants than previously thought. Foods with anti-inflammatory benefits, like almonds, help support weight loss since evidence shows that excessive weight can lead to or can be caused by chronic inflammation. This increases your risk of metabolic conditions such as type 2 diabetes and insulin resistance. Data has also shown that eating almonds may help balance your microbiome, contributing to reduced inflammation. MacLeod also notes that the fiber in nuts can help keep blood sugar levels stable, which also helps reduce that inflammation. Your body is constantly rebuilding and maintaining your bones, muscles, cells and tissues, and it needs protein to do it. Tamburello notes that over-restricting food, a common mistake when losing weight, can lead to eating too much later on. Foods high in protein slow down digestion, keeping you full. Additionally, protein is key to maintaining your muscle mass. Muscle mass is a metabolically active tissue that helps increase your basal metabolic rate (BMR)—how many calories your body needs for basic functions. A higher metabolic rate leads to burning more calories. Two ounces of almonds have over 12 grams of protein, making them a great high-protein food to help you maintain your muscle mass. Almonds are a good choice if you're ready to include nutritious and delicious foods in your diet to help you lose weight, but any nut can help you with your goals. If you enjoy another nut more than almonds, feel free to make a swap. Other great options are: Cashews: Cashews haven't been studied as much as other nuts, but the existing studies show that eating cashews may help you maintain a healthy body composition. Participants in the studies had more muscle mass tissue and a lower fat mass, plus reduced inflammation in their blood vessels. Walnuts: Walnuts have consistently been shown to improve health markers that are beneficial for weight loss. Regular walnut consumption has been shown to improve the health of your microbiome because they are rich in polyphenols, which can help reduce inflammation, and fiber, which helps produce short-chain fatty acids—improving overall health. A healthy gut benefits all aspects of health, including aiding in weight loss efforts. Pistachios: These little green nuts can also support you on your weight-loss journey. One study found that the participants who ate pistachios daily saw decreased waist circumference (associated with visceral fat) and better blood pressure levels. The group eating pistachios also had higher blood plasma levels of antioxidants like lutein and beta carotene. Even though almonds and other nuts are high in calories, they have plenty of health benefits that can aid you in your weight-loss journey. MacLeod says, 'Generally speaking, nuts are high in fat and can be calorie-dense, but that does not mean you should exclude them from your diet if you are trying to lose weight!' And as we've seen here, the health benefits go beyond weight loss for overall health. Read the original article on EATINGWELL
Yahoo
23-05-2025
- Health
- Yahoo
The #1 Nut to Help You Poop, Recommended by Dietitians
Constipation is common and often diet-related. Almonds are our top pick for nuts to help you poop. Almonds contain magnesium, fiber and healthy fats for constipation you make less than four trips to the bathroom for No. 2 each week, you might be experiencing constipation. Feeling uncomfortable on the toilet or having hard, dry stools are also signs of constipation. While it can be caused by several things, like medication or medical conditions, constipation is frequently related to diet. And the good news is, it can often be resolved with a few small dietary changes. Focusing on water and fiber is one of the best ways to relieve recurring constipation. Experts recommend increasing your fluid intake and incorporating high-fiber foods like whole grains, legumes, fruits, veggies and nuts. According to the Dietary Guidelines for Americans, you should aim to consume 22 to 34 grams of fiber per day, depending on your sex and age. When you increase your fiber intake, remember to drink more water. 'Consuming too little fiber, or too much fiber without drinking enough fluids, can lead to constipation," says Annette Snyder, M.S., RD, CSOWM, a registered dietitian with Top Nutrition Coaching. "Fiber and water work together to add weight to stools, which helps gravity do its job and allows for easier passage.' One delicious and simple way to increase your fiber intake is to enjoy a handful of nuts daily. But which ones are the best for easing constipation? We asked two registered dietitians what their top choice was for a healthy fiber-filled nut, and they both agreed: It's all about the almonds. While all nuts can help you up your fiber intake, almonds are a great choice for many reasons. A lot of research has been done on the health benefits of almonds. One study found that eating almonds was associated with a better-functioning gastrointestinal system and more stool output. While both results sound great for those living with constipation, it's important to note that the Almond Board of California funded this study, leaving room for bias. With that said, almonds do contain many great nutrients for easing constipation. Here's a rundown of the most impactful ones. Almonds have a whopping 77 milligrams of magnesium in just 1 ounce (about 23 almonds). Magnesium is an important mineral for many reasons, but it's great for easing constipation. 'Fiber, magnesium and other antioxidants found in almonds can help promote better digestion and a healthy gut microbiome. A healthy gut flora with a variety of good bacteria produces better digestion overall, and this helps prevent chronic constipation,' says Amy Pendleton Kay, RD, LD, a registered dietitian with Edge Nutrition & Dietetics. Research has shown that magnesium has a laxative effect and works by pulling water into the intestines to help stool move better. There's evidence that people have been using this mineral for constipation—and other health benefits—since at least the 8th century. Almonds are a great source of fiber, with nearly 4 grams in a 1-ounce serving. 'Fiber foods are important because they help soften the stool and increase the frequency of bowel movements, leading to an improvement in constipation symptoms," says Kay. Almonds contain both soluble and insoluble fiber. Soluble fiber pulls water into the intestines and turns into a gel, helping move things along in the digestive tract. Insoluble fiber bulks up stool and works with soluble fiber to reduce the chance of constipation. In addition to its gut-health benefits, fiber has another wonderful advantage—it is also known to reduce your risk of heart disease. Here is a surprising fact that both dietitians pointed out: Fats in your diet can help with good digestion, too. 'Dietary fats can also help ease constipation by increasing the strength of muscle contractions that push fecal matter along and then stimulating the colon to initiate a bowel movement," says Snyder. "It's best to choose less-inflammatory fats, such as unsaturated types, found in foods like almonds. These types of fats, along with a variety of fiber, help support our protective gut bacteria.' Almonds fit the bill nicely, with 14 grams of fat in 1 ounce, most of which comes from monounsaturated fats. Research backs up the importance of fat in your diet. One study looked at over 1,400 adults in Europe and found that those who ate more fat-rich foods, like nuts, olive oil and even butter, had lower rates of constipation. The low-fat trends of the '80s and '90s still seem to stick around here and there, but it's important to remember that fat is an essential part of your diet and needed by your body to function properly—and, it seems, was unfairly judged. Both dietitians recommended almonds as their top choice, but they said other nuts have many of the same great health benefits. If almonds aren't your favorite, here are four other nuts—chosen by our dietitians—that are high in all the nutrients you need to ease constipation and improve your health. Pistachios: Both Kay and Snyder recommend pistachios for all the same reasons. One ounce (about 49 pistachios) has 34 milligrams of magnesium, 3 grams of fiber and 13 grams of fat, most of it unsaturated. Some research suggests that pistachios are associated with a healthier balance of gut microbes. Hazelnuts: Also called filberts, these tasty nuts are one of Snyder's top choices. One ounce (about 21 nuts) has 46 milligrams of magnesium, almost 3 grams of fiber and 17 grams of fat, primarily heart-healthy monounsaturated fat. Walnuts: Snyder says that walnuts are a great choice to help you poop because of their high level of magnesium (45 milligrams per 1 -ounce serving) and polyunsaturated fats (13 grams out of 18 total grams of fat). To top it off, walnuts have 2 grams of fiber per ounce. There is evidence that eating about 2 oz. of walnuts daily may improve the gut microbiome's diversity. Pecans: Kay says pecans are one of the better choices if you're looking for good fiber content. One ounce (about 19 halves) contains about 3 grams of fiber, 34 milligrams of magnesium and 20 grams of fat, nearly all of which is unsaturated. Constipation is something many people deal with from time to time, but if you seem to experience it more often, consider adding almonds or other nuts to your diet. With their high fiber, magnesium and fat content, you'll be helping your digestion run smoothly. Adding almonds to your dishes can be more exciting than just grabbing a handful each day, so toss them onto your salad or add them to your oatmeal or yogurt for a healthy, crunchy addition. Read the original article on EATINGWELL
The Guardian
13-05-2025
- General
- The Guardian
Lemons with everything: Letitia Clark's recipes for creamy baked fennel and spring fregola salad
To the northern eye, attuned as it is to the muted and russet tones of our indigenous apples and pears, the lemon is a thing of almost mocking brightness and jollity – so bold, blatant and exclamatory in its yellowness. Lemons are variously described as electric, fresh, optimistic, uplifting, zesty, spritzy, cheerful, sunny, lively. They are synonymous with freshness and optimism, and a happy lemon is full, pert and perky, and unapologetically, proudly yellow. Long live the lemon! Fregola is a Sardinian pasta made by rolling grains of semolina together to form small balls, then roasting them in an oven. The finished pasta has a toasty, smoky flavour, a wonderful, nubbly texture and is just small/large enough to provide a nutty chew. It is versatile and delicious, and can be cooked like rice or pasta. Here, it is boiled like pasta and left to cool before becoming the basis of a substantial salad. The smokiness works well with the sweetness of young raw courgettes, while toasted almonds top everything off. This is a great side dish for roast fish or white meat, or a nice summer salad on its own. Prep 10 minCook 20 minServes 4 as a side 250g fregola Sea salt and black pepper 150g frozen peas 50-60ml extra-virgin olive oil, plus extra to serveFinely grated zest and juice of 1 lemon 3 small courgettes, sliced or peeled into strips1 handful sweet herbs (mint, parsley, dill), roughly chopped, plus extra to serve 150g fresh ricotta 40g flaked almonds, toasted Cook the fregola in a large saucepan of boiling salted water for about eight to 10 minutes, until al dente, adding the frozen peas to the pan a minute before the fregola is done. Once the pasta is cooked, drain and rinse quickly under cold running water. Drain again and put in a bowl to cool, stirring occasionally to prevent the fregola sticking together. When the fregola has cooled, season it well with salt, plentiful olive oil and lemon juice and zest, then taste for seasoning and adjust accordingly (the fregola will drink up the oil). Toss the courgette ribbons through the cooled fregola and pea mixture, then add a little more seasoning if necessary. Toss through the herbs, then arrange on a platter and top with large blobs of ricotta. Sprinkle over some more roughly chopped herbs and the almonds, drizzle with a little extra oil to finish, then serve. At one of my favourite restaurants of all time, the Seahorse in Dartmouth, Devon, a small silver dish of sliced fennel baked in cream is often served alongside baked white fish. The fennel is pale, delicate, sweet and savoury, and provides the perfect accompaniment. It looks beautiful, too, in all of its elven, pale green-white splendour. This is a gilded version of that same dish, lifted by a double hit of lemon and given a savoury punch by garlic and anchovies; if you prefer to keep it vegetarian, leave out the anchovies and it will still be delicious (you might also like to add a few roasted almonds, for extra savouriness and crunch). This can be a meal in itself (with a sharp, lemon-dressed green salad, say) or a side for pork, chicken or fish. Prep 10 minCook 1 hrServes 4-6 Butter, for greasing2 large or 3 small fennel bulbs (about 1kg)Sea salt 300ml double cream 50ml milk 1 lemon, zested and quartered 1 garlic clove, peeled and bashed80g grated pecorino (make sure it's a vegetarian one, if need be)30g coarse breadcrumbs, preferably from a rustic loaf (dried breadcrumbs would also work)Extra-virgin olive oil, for drizzling6 anchovy fillets (optional) Heat the oven to 190C (170C fan)/375F/gas 5, and grease a large gratin dish with butter. Trim the roots and stems from the fennel bulbs, chop off and reserve the fronds, then slice the bulbs lengthways into 3mm- to 4mm-thick slices. Bring a pan of well-salted water to a boil, drop in the sliced fennel and cook for three minutes, until just tender. Drain, dry and arrange in the gratin dish. Meanwhile, in a saucepan, heat the cream and milk with half the lemon zest, a pinch of salt, the chopped reserved fennel fronds and the bashed garlic clove. When it comes to a boil, take off the heat and stir in half the pecorino, until melted. Chop one of the lemon quarters into thin slices, then chop these into little pieces and scatter all over the fennel. Pour over the cream mixture, and remove and discard the bashed garlic. Mix the remaining lemon zest with the breadcrumbs and remaining cheese, sprinkle this over the fennel and cream, and drizzle with the olive oil. Dot over the anchovy fillets, if using, then bake for about 40 minutes, until golden and bubbling. These recipes are edited extracts from For the Love of Lemons: Italian-inspired Sweet and Savoury Recipes, by Letitia Clark, published by Quadrille at £28. To order a copy for £25.20, go to
