Health Benefits of Almonds

Almond, Prunus dulcis belongs to the family of Rosaceae in the Plantae kingdom.

Looking at its wide nutritional platter it should occupy an essential part in your daily diet. They are low in carbohydrates, high in protein and fibre. They are also rich in omega -6 fatty acids. It is best to focus your diet on getting a good balance of omega-3, -6 and -9 fatty acids. The best omega -6 omega -3 ration is 4:1. Omega -9 fatty acid is produced by your body.

Almond contains the following minerals: calcium, potassium, sodium, magnesium, manganese, iron, phosphorous, zinc and copper.

It also provides the following vitamins: folate, thiamin, riboflavin, niacin, vitamin B12, vitamin B6, vitamin A and vitamin E.  Almonds are excellent source of antioxidants that protect the cell from damage of free radicals.

Almonds due to their high level of magnesium content can assist with blood sugar control and also can help in lowering blood pressure. Heart healthy diet includes almonds. They lower LDL (bad cholesterol) level in your blood and they also protect LDL from oxidation, which is a critical step in the development of heart disease. So almonds play a major role in treating and preventing the progression of heart disease.

Conclusively snacking on almonds may possibly be one of the best choices you can make.

Winter Comfort foods

Soups 3

Onion soup

Nutritional value of onion:

Onion is a phytonutrient. It is a good source of dietary fibre, the following vitamins; vitamin B6, vitamin C, vitamin B1, folate, biotin, flavonoid, and the following mineral; potassium, manganese, phosphorous and copper.

Onion has anti-inflammatory, antioxidant effects. It provides cardiovascular health. It also protects against cancel.

Ingredients:

Chopped onions	5
Butter	1 tbsp
Corn starch	2 tsp
Vegetable stock solution	1 cube dissolved in water
Water	600ml
Salt	Up to your taste
Pepper	Up to your taste

Method

Melt the butter

Stir the onions into the butter and fry it until they look glassy

Dissolve the vegetable cub in 200 ml water

Sprinkle the starch and stir it into the onions.

Pour the stock solution on the onions, add more water and season the soup.

Cook it for 20 minutes.

When it is cooked pour the soup into a blender to homogenise.

tbsp: tablespoon

tsp: teaspoon 

Winter Comfort foods

Soups 2

Tomato soup

Nutritional value of tomato:

Tomatoes contain dietary fibre, vitamin A in form of beta-carotene, vitamin E, vitamin C, vitamin B6, niacin, folate, biotin and the following minerals copper, potassium and manganese. Provides essential antioxidants.

They are good for you heart, skin, hair, eyes and kidneys.

Ingredients:

cubed tomatoes	5
shallot	1
cloves of garlic	4
chopped red pepper	1
peeled and cubed potatoes	2
water	500ml
rosemary  leaves	6
basil leaves	7-8
salt	Up to your taste
pepper	Up to your taste
butter	1tsp
olive oil	1tsp

Melt the butter in a medium size pan add the shallot, garlic and chopped pepper stir them in. 

Mix the potatoes and the tomatoes in and salt the mixture.

Add the water and cook it for 10 minutes

Blend the soup with fresh rosemary and basil leaves.

Stir the olive oil into the creamy soup.