Almonds are packed with health benefits and should be incorporated into more of our meals, according to registered nutritionist Lily Keeling . Almonds are reported to be good for heart health, brain health, weight management, blood sugar, bone health, skin, hair and your gut.

Lily, Recipe Development Manager at Green Chef said: “Almonds are a fantastic source of protein and fibre and they’re a great way of packing in some extra nutrients to both sweet and savoury dishes. Almonds are also a source of vitamin E, which contributes to the protection of cells from oxidative stress as well as magnesium and healthy monounsaturated fats, making them a nourishing ingredient to include in a balanced diet.”

Almonds can add richness to dishes like korma curries and pasta sauces whilst also adding nutritional value. Simply blending soaked almonds with a little water provides a dairy-free alternative for a silky finish with extra health benefits.

Use as a breadcrumb alternative

For a crunchy coating packed with flavour, swap out breadcrumbs when coating chicken, fish or tofu for a golden crust that pairs with almost any seasoning profile you wish to use.

Use in baking

If you’re looking to get more almonds into your diet, or are looking to bake gluten-free treats, using almond flour is perfect for brownies, homemade granola or muffins. Almond flour keeps your bakes moist whilst adding a subtle sweet flavour that works with any flavour pairing!

Toss into stir frys or rice dishes

Whole or halved almonds can replace peanuts when it comes to Thai recipes and adding this tasty crunch to any noodle or rice dish not only provides texture but added health benefits too.

Create a pesto

Pine nuts are traditionally used in pesto, but you can swap these out for almond nuts. Simply blend with basil, garlic, olive oil and parmesan (or a vegan substitute) for a homemade and delicious pasta, salad or protein topping.

Sprinkle on porridge or overnight oats

Adding almonds whether flaked, chopped or whole to your morning porridge or oats on the go is the perfect way to start your day off with vitamin E and magnesium.

Blend into a dairy-free milk

By soaking almonds in water, a pinch of salt and a small amount of vanilla, you can make your own almond milk that can be used for baking, in your morning coffee or smoothie. This is a simple way to get the nutritional value, even if you’re not a huge fan of the taste.

Almonds are packed with nutrients and have been reported to provide several health benefits, including:

1. Heart Health

  • Rich in healthy monounsaturated fats, which can help lower bad cholesterol (LDL) and raise good cholesterol (HDL).
  • Contains antioxidants like vitamin E that reduces oxidative stress and inflammation in the arteries.

2. Brain Function

  • High in vitamin E and healthy fats, which can support cognitive function and may reduce the risk of neurodegenerative diseases like Alzheimer's.

3. Weight Management

  • High in protein, fibre, and healthy fats, which help keep you full longer, reducing overall calorie intake.
  • Can help with appetite control and reduce cravings.

4. Blood Sugar Control

  • Low glycemic index and high in fibre, helping to stabilize blood sugar levels.
  • Magnesium in almonds improves insulin sensitivity, reducing the risk of type 2 diabetes.

5. Bone Health

  • A good source of calcium, magnesium, and phosphorus, all essential for strong bones and preventing osteoporosis.

6. Skin and Hair Health

  • Vitamin E and antioxidants in almonds help improve skin elasticity, reducing signs of ageing.
  • Biotin (Vitamin B7) in almonds promotes healthy hair growth.

7. Digestive Health

  • Rich in fibre, which promotes a healthy gut microbiome and prevents constipation.

8. Boosts Immunity

  • Packed with vitamin E and antioxidants that strengthen the immune system and help fight infections.