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PortfolioEatingPlan RecipesThe Almond Board of California has developed the following recipes for those trying to eat more heart-healthy meals and snacks. The recipes were inspired by the University of Toronto’s research showing the surprising effects of combining certain heart-healthy foods in large quantities – almonds as well as those containing viscous fiber, plant sterols and soy protein. When followed under precise conditions, this PortfolioEatingPlan approach has been able to lower LDL, or “bad,” cholesterol levels 35 percent in just two weeks, which is comparable to the results of first-line cholesterol-lowering drugs. The PortfolioEatingPlan researchers have noted that almonds are an important inclusion in the eating plan because they’re a heart-healthy solution themselves, with their fiber, plant sterols and vegetable protein. In addition, almonds provide monounsaturated fat and vitamin E, which also may benefit the heart.
To roast slivered, chopped or sliced almonds: Spread in an ungreased baking pan. Place in 350°F oven and bake 5 to 6 minutes or until golden brown and fragrant; stir once or twice to assure even browning. Note that almonds will continue to roast slightly after removing from oven. To roast whole almonds: Spread in an ungreased baking pan. Place in 350°F oven and bake 7 to 10 minutes or until golden brown and fragrant; stir once or twice to assure even browning. Note that almonds will continue to roast slightly after removing from oven. Almond butter may be found next to the jams and jellies in natural food stores and some supermarkets. Otherwise, you can make it by grinding together 1 cup roasted almonds and 1/8 teaspoon salt in a food processor or blender, then adding 3 tablespoons almond or vegetable oil in a slow, steady stream, and blending until the mixture comes together. This recipe makes 3/4 cup. Almond milk can be found in health food stores and many supermarkets in a shelf-stable box; it is usually next to the soy milk. |
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