Superfood- The Mighty Almond

The mighty almond that could. Almonds are a high nutrient superfood packed with protein, 12 different vitamins & minerals, and fiber. Bet you didn’t know the last one. The 4 grams of fiber per ounce of almonds helps keep bellies feel fuller for longer.


Why are almonds my nutty superfood? It contains (per oz):

  • Only 129 calories per oz or approx 23 almonds
  • 4 grams of fiber
  • 6 grams of Protein

Almonds are an excellent source of vitamin E, magnesium and manganese, and a good source of calcium, copper, phosphorous and riboflavin. Additionally they are a low GI (glycemic index) food.

  • Promoting: healthy bones, blood sugar, cholesterol, and energy levels.
  • Vitamins & minerals help to promote a glowing complexion and healthy hair

Availability of Almonds:

  1. Raw  – Alone or in a nutty mix. Available as plain, roasted, salted, seasoned, slivered, blanched, & baked
  2. Almond butter — Pure unsweetened, unsalted almond butter.  This stuff is quite addictive!
  3. Almond Milk — As a substitute for milk in oatmeal, smoothies, milkshakes, baking, or to drink. Bottoms up.

My favorite way to eat almonds are plain roasted. I also have many variations of almond butter at home, I spread it on toast and enjoy for breakfast with a smoothie or tea quite often.

Check it out below, be sure to follow me on instagram at Shot of Green for my favorite eats and healthy ideas.

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The Nutty Mix

Go Nuts!

Research has shown that nuts are a great snack to help lose or maintain weight due to the abundant supply of proteins, omega-3 fatty acids, vitamin E, folic acid, fiber and many other nutrients found in all types of nuts.

Nuts in moderation (much like our sanity) is a great way to lower LDL cholesterol (“bad” cholesterol), reduce heart disease, keep skin and hair healthy, support brain health, strengthen bones, control weight, and achieve better sleep. All these benefits from a tiny handful of nuts, its as close as one can get to a magic pill.

Worried about the calories? I’ve included a list of some of the lowest fat and healthiest nuts approved by the USDA.

1 oz (golf ball size or one handful) of nuts is the equivalent of:

  • 23 Regular Almonds — 163 Calories
  • 49 Pistachios — 160 Calories
  • 14 Walnut Halves– 185 Calories
  • 19 Pecan Halves — 196 Calories
  • 21 Hazelnuts– 178 Calories
  • 28 Shelled Peanuts — 166 Calories
  • 16 Cashews– 160 Calories


I keep this little glass bowl, mixed with nuts and some sunflower seeds, on my coffee or dining table. You see it, you eat it, your body shows it.

So go nutty!
im nuts