Food City Friday: Savor Recipes With Lots of Heart-Friendly Almonds | WJHL



Food City Registered Dietitians Kirby Moir and Nicole Pazdziorko share with us some appetizer and snack recipes, which are bursting with tasty almonds!

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Almond pesto

This is a quick low sodium pesto. It’s an easy way to add the goodness of nuts as a salad dressing or marinade. Fresh herbs and greens add bright color and flavor full of heart-healthy fats with almonds and olive oil as the base for the pesto.

  • ¼ cup almonds
  • 3 cloves of garlic
  • 1 ½ cups fresh basil leaves
  • ½ cup olive oil
  • 1 pinch ground nutmeg
  • salt and pepper to taste


  1. Preheat the oven to 450 degrees F (230 degrees C). Place almonds on a cookie sheet and bake for 10 minutes or until lightly toasted.
  2. In a food processor, combine the toasted almonds, garlic, basil, olive oil, nutmeg, salt and pepper. Process until a coarse paste is obtained.

Spicy crunchy tuna with almonds

This recipe is a remix of the classic tuna salad. is a good source of iron and calcium, rich in protein, without saturated fat. Almonds and beans pump up the fiber in this dish for 8g per serving (30% DV). Quick and easy option for lunch.

  • 1 can (4.5 ounces) water-packed tuna, drained
  • ½ cup full fat Greek yogurt
  • 1 cup white cannellini beans, drained
  • 1 teaspoon hot sauce, plus more for garnish
  • Salt and pepper to taste
  • 1/4 cup toasted sliced ​​almonds
  1. Mix all the ingredients in a small bowl.

Roasted root vegetables with brown butter, herbs and almonds

This is a great dish for the end of the winter season, filled with nutritious root vegetables. Almonds add texture and amp up the roasted flavor of vegetables. You can easily swap for other vegetables all year round. These recipes contain >100% of the daily vitamin A, 10g of fiber (38%) and 11g of unsaturated fat.

  • 3 tablespoons balsamic vinegar or sherry
  • 1 medium onion
  • 1 lb parsnips
  • 1 lb rainbow carrots
  • 3 sweet potatoes
  • 3 cloves of garlic
  • 1 ounce of almonds
  • ¼ cup olive oil
  • 2 tablespoons of butter
  • Preheat oven to 425°F with racks in upper and lower thirds. Cut the sweet potatoes lengthwise into ½-inch-thick wedges. Peel the carrots and parsnips and cut them into pieces the same size (quarters or halves) as the sweet potato. Peel and finely chop 3 large garlic cloves. Pluck 10 to 12 sage leaves from the stems. Discard the stems and keep the leaves whole.
  • In a large bowl, toss the sweet potatoes, carrots, parsnips and pearl onions with ¼ cup oil and season with salt and pepper.
  • Spread vegetables in a single layer on two rimmed baking sheets. Transfer to upper and lower oven racks and roast until vegetables are tender and golden brown, turning leaves from top to bottom and tossing halfway through cooking, 30 to 40 minutes for root vegetables. 20-25 minutes for soft vegetables.
  • Place almonds on another baking sheet or rimmed pie plate. Broil on the bottom rack of the oven until golden brown, about 2 minutes (watch carefully, as ovens vary).
  • Melt 2 tablespoons of butter in a small skillet over medium heat. Add sliced ​​garlic; cook, stirring, until garlic is golden and butter begins to brown, about 3 minutes. Stir in the sage leaves, then pour into a medium heatproof bowl.
  • Add 3 tablespoons of sherry vinegar to the butter mixture. Drizzle all the vegetables with the butter-vinegar mixture. Garnish with toasted almonds. Enjoy!

Snacking is an easy way to get your 1 oz serving of nuts.

Popcorn and Almonds

This snack provides whole grains, home-healthy fats, and fiber that’s lower in saturated fat than traditional buttered popcorn. Cereals, fruits and nuts are all combined in a quick option to address cravings and maintain energy levels.


  • 1-2 teaspoons avocado or olive oil
  • 3 tablespoons popcorn kernels
  • ¼ cup raisins
  • 2 ounces whole almonds
  • 2 tablespoons dark chocolate chips
  • Heat the oil in a small saucepan, add the corn, cover and cook for 2-3 minutes or until all the kernels pop. Pour into a bowl, let cool, then stir in the raisins, almonds and dark chocolate chips. store in an airtight container.

This is a super simple recipe that showcases almond flour, almond flour is naturally gluten free, due to the high fat content of almonds which helps make baked goodies moist and tender.

Canned pumpkin puree is great because you can use pumpkin all year round, you can also substitute banana – but replacing it with pumpkin will make it lighter in carbs, but still full of fiber with a boost of vitamin A.


  • 3 large eggs
  • ½ cup maple syrup
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 tablespoon pumpkin spice (cinnamon, nutmeg)
  • 1 teaspoon of cinnamon
  • ¼ tsp salt
  • 3 cups almond flour
  • 1 cup pumpkin puree
  • ¼ cup slivered almonds
  1. Preheat oven to 350 degrees F, line a 9×5 metal loaf pan with parchment paper or leave nonstick as is. Spray only the bottom and bottom 1″ with cooking spray. Put aside.
  2. In a large mixing bowl, add the eggs, maple syrup, pumpkin purée,
  3. Combine almond flour, baking powder + baking soda, pumpkin pie spice, cinnamon and salt. Whisk well until combined.
  4. Using a spatula, gently combine the wet and dry ingredients
  5. Pour the batter into the prepared loaf pan, sprinkle with slivered almonds and bake for 50 minutes or until a toothpick inserted in the center comes out a little clean. This bread burns quickly, so don’t overcook it and remove from the oven while the top still feels semi-soft. The key to soft, firm bread is letting it cool.
  6. Remove the bread from the oven and transfer it to a cooling rack to cool for 20 minutes. Holding the parchment paper flaps, remove the loaf from a loaf pan and let cool for another 60 minutes before slicing with a sharp serrated knife.

Roasted almonds with mustard

It’s a fun way to add flavor to almonds, great if you’re working to limit sodium, you can add flavor without the salt. It goes well with a piece of fruit to eat on the go.

  • 2 tablespoons oil
  • ⅓ cup Dijon’s mustard
  • 1 tablespoon of honey
  • 1 lb almonds, unsalted
  • 1 tablespoon of cinnamon
  • ½ teaspoon turmeric or cumin
  • ½ tbsp salt
  • ½ teaspoon black pepper
  1. Preheat the oven to 325 degrees F.
  2. Melt the oil in a medium skillet and whisk the mustard and honey into the melted oil.
  3. Add the almonds and cook over medium heat for 2-3 minutes, stirring to coat all the almonds.
  4. Transfer the almonds to a baking sheet lined with parchment paper.
  5. In a small bowl, combine the rest of the ingredients.
  6. Sprinkle mixture over almonds to taste.
  7. Put in the oven and cook for 10 minutes.
  8. Remove from oven, let cool and serve or store

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