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Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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Superfood of the Week: Health Benefits of Almonds

Almond Board Tin
When it comes to eating well, that means eating a variety of carbohydrates, proteins, and fats. The word fat scares off many people, but it’s an essential part of our diets. Fat keeps our bodies functioning properly, provides cushioning for our organs, may help lower cholesterol, keeps our hearts healthy, and much more. To get my daily serving of healthy fats, I enjoy this week’s superfood: Almonds!

You can often find me walking around with my tin full of almonds. It is so convenient for your purse, briefcase, or desk drawer. You can purchase one at the Almond Board of California’s online shop.

Almonds not only taste delicious but also have many health benefits: Almonds, like other plant foods, are naturally free of cholesterol. They are high in healthy fats, low in saturated fats, and high in essential nutrients such as Vitamin E, magnesium, manganese, copper, and phosphorous. When compared to other nuts, almonds are the tree nut highest in protein, fiber, calcium, riboflavin, niacin, and Vitamin E, and they provide healthful antioxidants. Now that’s a lot of reasons to enjoy this healthy snack!

Grab a handful and celebrate to good health! This nutritious food is a delicious way to snack, but eating too much can provide too many calories and fat so make sure to be aware of portion sizes.  One serving is 23 almonds, so snack smart to make the most of its health benefits.  For more information and for great almond recipes check outalmondboard.com and for a delicious recipe try the one below.  Enjoy!

Chocolate Almond Toffee Bark                              

Developed By the Almond Innovator Project 2010

Created by: Almond Board of California 


4 cups sliced California Almonds 
1/2 cup unsalted butter, softened 
1 1/2 cups sugar 
1/3 cup water 
1/2 teaspoon vanilla 
1/4 teaspoon salt 
1 pound fine-quality bittersweet chocolate (not sweetened) 
1/2 pound fine-quality semi-sweet chocolate 
3 ounces of milk chocolate or white chocolate (optional)


Preheat oven to 400 degrees and oil a large baking sheet. Set aside.

In a separate large baking pan, spread almonds and toast almonds for 8 minutes or until slightly brown. Let cool.

In a large heavy saucepan bring butter, sugar, water, vanilla, and salt to a boil over moderate heat, stirring with a wooden spoon. Boil mixture, without stirring, until deep golden, about 12 minutes. Remove pan from heat and stir in 2 cups of the toasted almonds. Immediately pour onto reserved baking sheet. Spread evenly and then place into the refrigerator until set.

Chop chocolate. In a hot double boiler, melt chocolate until smooth. Pour chocolate over cooled almond toffee and spread evenly with an offset spatula. Sprinkle top with remaining almonds. If desired, drizzle top with melted milk chocolate or white chocolate for contrast. Chill uncovered until firm, about 1 hour.

Break toffee into pieces of bark. Keep layered between sheets of parchment paper in an airtight container at cool room temperature or chilled, 1 week.  

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Tags: Healthy Fats , Recipes , Superfood of the Week

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About the Author


Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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