3 wonderful recipes using almonds

When the snack attack strikes at 3pm, swap your biscuits for a handful of almonds

Not only can almonds help you lose weight – a study published in the International Journal of Obesity revealed those who eat almonds lose more weight, and keep it off too – one handful can provide 65 per cent of your RDA of vitamin E!

Almonds are also rich in calcium and magnesium, essential nutrients for fighting premenstrual syndrome, and also contain prebiotics that can nourish healthy bacteria in our gut.

Use almonds along with other nuts to replace proteins such as red meat in stir-fries, salads or pasta dishes, or try one of our three great almond recipes below.

Nutty Flapjacks

Good for: keeping you fuller for longer
Makes 12

Nutrients per serving:

Energy	Total fat	Saturates	Protein	Fibre	Carbs	Sugar	Salt
247 kcal	15 g	7.2 g	4 g	1.9 g	23 g	11 g	0.29 g

150g butter
50g light brown sugar
100g golden syrup
225g porridge oats
75g chopped nuts – almonds, pecans or walnuts

1. Pre-heat the oven to 180ºC/fan 160 C/Gas 4. Lightly oil a 23 cm (9 in) square baking tin.
2. Put the butter, sugar and syrup in a heavy-based saucepan and heat, stirring occasionally, until the butter has melted.
3. Remove from heat. Combine the oats and nuts. Transfer to the tin, level the surface and bake in the oven for 20–25 minutes until golden brown around the edges and still soft in the middle
4. While still warm, score into 12 bars with a sharp knife.

Spicy Nuts

Good for: healthy snacking
Serves 4

Nutrients per serving:

Energy	Total fat	Saturates	Protein	Fibre	Carbs	Sugar	Salt
186 kcal	15 g	2.4 g	6.8 g	1.6 g	4.1 g	2.7 g	0 g

100g mixed nuts including almonds, peanuts, cashews and pecans
1tbsp olive oil
1tsp honey
½tsp cayenne pepper or chilli powder
1 small garlic clove, finely chopped
½tsp ground cumin

1. Preheat oven to 180°C/ fan 160°C/ gas 4.
2. Mix together ingredients with ½tsp sea salt and black pepper.
3. Roast on baking tray for 15-20min, tossing occasionally, until nuts are golden.

Almond Hummus

Good for: boosting digestive health
Serves 6

Nutrients per serving:

Energy	Total fat	Saturates	Protein	Fibre	Carbs	Sugar	Salt
86 kcal	4.9 g	0.6 g	3.5 g	2.4 g	5.9 g	0 g	0.03 g

Large tin chickpeas, rinsed and drained
1 clove garlic, crushed
1 rounded tbsp almond butter
1tbsp olive oil
1tbsp lemon juice
½tsp smoked paprika

1. Put all the ingredients in a food processor and blend until smooth.
2. Serve as a dip with crudités or use as a filling for sandwiches and wraps.

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This article has been adapted from longer features appearing in Healthy, the Holland & Barrett magazine. Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.