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August 17, 2020 • Healthy Eating & Nutrition, Weight Control

Awesome News for Almonds

almonds nuts on a wooden table

If you love almonds like I do, you will be delighted to learn that this wonder of a superstar food provides significantly fewer calories than previously thought. In a study specifically designed to accurately measure the actual number of “digested and absorbed” calories provided by almonds – scientists found the calorie counts were in reality 20% less than standardly reported. The explanation lies in almond’s natural cellular structure. The fat in almonds is encapsulated in fiber, which impedes its digestibility and absorption. So some of the almond’s fat (and thus calories) just passes straight through the GI tract!

The investigators noted that other nuts may have the same feature, but studies have not been conducted to be certain. (American Journal of Clinical Nutrition online 2012.doi:10.3945/ajcn112.035782)

Relative to other tree nuts, almonds can also boast several other sparking attributes including more protein, fiber, vitamin E, calcium, riboflavin, and niacin. So go nuts and enjoy even more almonds.

Crisp Tender Greens with Lemon, Toasted Almonds, and Dried Fruit

Serves 6

The bit of sweet from the dried fruit in this recipe is perfect for taming the bitterness in greens that many (especially kids) fine offensive.


  • 1 1/2 lbs. greens of your choice rinsed, de-ribbed and roughly chopped
  • 2 tbsp. extra virgin olive oil
  • 2 large shallots, finely chopped
  • 1/4 cup toasted almonds, chopped
  • 1/4 cup dried fruit of choice, (raisins, blueberries, apricots,
  • The juice of one fresh lemon
  • Salt and fresh cracked pepper


Sauté the onion in the olive oil over medium high heat in a large skillet until golden. Add greens and salt and sauté until wilted, stirring often. If they seem too dry add a splash of water. Remove from heat and toss with lemon juice, almonds, dried fruit, and lots of fresh cracked pepper.

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