Include almonds in your daily diet to lose weight with these three recipes

The Spanish Mediterranean diet is known for its rich and varied flavors, fresh ingredients, its healthy fats and its balanced character. A diet full of vitamins recommended for health in women and foods as beneficial as nuts and specifically with superfoods as allies as almonds. One of the most prized nuts for many reasons, in addition to great allies for health and to maintain a balanced weight.

Precisely if what you want is to enjoy the health benefits that this food can bring you and also get rid of extra kilosHere we offer you these three simple low-calorie recipes with which you can enjoy this process in a healthy way.

Eating nuts makes you fat. Myth or reality?

Nuts are nutritious foods that contain healthy fats, protein, fiber, and a wide variety of important vitamins and minerals. These nutrients can be especially beneficial for general health and can help generate a feeling of satiety in the body. Something that can reduce excessive food consumption.

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Therefore, it does not make sense to think that by eating nuts or by including them in the diet we tend to gain extra kilos. The only thing to keep in mind is that nuts are relatively high in calories.

This means that it would be advisable not to exceed the recommended amount, which would be an approximate portion of about 30 grams of nuts. A portion that can contain around 150 or 200 calories, depending on the nut we eat.

So beyond the calories that nuts have, the important thing is really not to exceed your recommended daily intake. In this way, you can enjoy its many health benefits, keep yourself satiated to avoid snacking between meals and you will have less chance of it transferring to the scale.

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Benefits of nuts for women

In addition to these known benefits, nuts also have other benefits extra, especially recommended for women:

• Take care of bone health: Nuts are rich in calcium, magnesium, and vitamin E, all of which are essential nutrients for keeping bones strong and healthy. But especially beneficial for women who after menopause have a higher risk of suffering from osteoporosis.
• They benefit cardiovascular health: Nuts, and particularly walnuts and almonds, are a source of healthy fats, such as omega-3 acids and oleic acid. These fats can help lower bad cholesterol (LDL) levels and lower the risk of heart disease in women. A probability that also increases after menopause.

Almonds health benefits

Almonds are therefore also a particularly nutritious food that offers several health benefits. Here we mention some of them:

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• Essential Nutrients: Almonds are rich in essential nutrients like protein, healthy fats, fiber, vitamin E, magnesium, calcium, and iron.
• Heart Health: Almonds are also a good source of monounsaturated and polyunsaturated fats that are associated with lowering LDL (bad) cholesterol and heart disease risk. It also contains vitamin E, antioxidants, and magnesium, which promote cardiovascular health. In fact, un study carried out in the Harvard University (United States) has shown that people who take daily nuts have less likely to develop cardiovascular disease or die as a result of it. For this reason, experts recommend including a handful of nuts daily to the diet.
• Weight control: Although almonds are relatively high in calories, their consumption has been shown to be related to better regulation of body weight. Its fiber, protein and healthy fat content can help increase the feeling of satiety and control appetite.
• Sugar regulation: Almonds have a low glycemic index, which means that they do not cause a sudden increase in sugar levels. Plus, its combination of fiber, healthy fats, and protein can help, according to this Hospital Nutrition articleto regulate sugar levels in people with type 2 diabetes.
• brain health: Almonds contain vitamin E and antioxidants, which are believed to help protect the brain against oxidative stress and age-associated cognitive decline.
• Bone health: The calcium and magnesium content in almonds is beneficial for bone health. These minerals will help keep your bones and teeth strong.
• healthy digestion: The fiber present in almonds favors digestive health by promoting intestinal regularity and preventing problems such as constipation.

Three healthy recipes with almonds that will help you lose weight

Before proposing these three healthy recipes with almonds that can help you achieve your goal of losing weight, it is important that you keep in mind that portion control and a balanced diet, along with physical exercise and an active lifestyle, are the basics. essential to obtain the best results.

This and putting yourself in the hands of a health professional or a specialized nutritionist will help you achieve that healthy weight taking into account your needs and state of health.

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1. Spinach, Strawberry and Almond Salad (350-400 calories per serving)

Ingredients:

• 2 cups of fresh spinach.
• 1 cup of sliced ​​strawberries.
• 1/4 cup sliced ​​almonds.
• 1 tablespoon of balsamic vinegar.
• 1 tablespoon of olive oil.
• Salt and pepper to taste.

Preparation:

1. In a large bowl mix spinach, strawberries and almonds.
2. In a separate bowl, mix the balsamic vinegar, olive oil, salt and pepper.
3. Pour the dressing over the salad and mix well to combine all the ingredients.

2. Almond Crusted Chicken (250-300 calories per serving)

Ingredients:

• 2 boneless, skinless chicken breasts.
• 1/4 cup of ground almonds.
• 1/4 cup whole wheat breadcrumbs.
• 1 teaspoon of seasoning (mixture of Provencal herbs).
• Salt and pepper to taste.
• Extra virgin olive oil.

Preparation:

1. Preheat the oven to 200ºC.
2. In a deep dish, mix the ground almonds, breadcrumbs, Italian seasoning, salt and pepper.
3. Coat chicken breasts with almond mixture, pressing lightly to adhere.
4. Place the chicken breasts on a baking tray, previously greased with olive oil.
5. Bake for about 20 to 25 minutes until the chicken is cooked and the almond layer is golden brown.
6. Serve hot and accompanied by a salad or steamed vegetables.

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3. Salmon with Almonds and Sautéed Spinach (350-400 calories)

Ingredients:

• 2 fresh salmon fillets.
• 1/4 cup chopped almonds.
• 1 tablespoon whole wheat breadcrumbs.
• 1 tablespoon chopped fresh parsley.
• 1 tablespoon of olive oil.
• Salt and pepper to taste.
• 4 cups of fresh spinach.
• 2 minced garlic cloves.
• Juice of half a lemon.

Preparation:

1. Preheat the oven to 200ºC.
2. In a small bowl mix the chopped almonds, breadcrumbs, parsley, olive oil, salt, and pepper.
3. Arrange the salmon fillets on a foil-lined baking sheet.
4. Cover each fillet with a layer of almonds, pressing gently to adhere.
5. Bake approximately 12-15 minutes or until salmon is cooked and almond crust is golden brown.
6. Meanwhile, in a large skillet, heat a little olive oil over medium-high heat. Add minced garlic and cook it for about 30 seconds until lightly golden.
7. Add the spinach and sauté.
8. Squeeze the lemon juice over the spinach and stir well.
9. Serve the salmon fillets with the sautéed spinach.

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