Almonds

Sometimes, I take a photograph that I really like.  Usually of a single ingredient.  In this case: almonds.

Almonds are a star ingredient in many classic pastries.  Whole, toasted, sliced, chopped, ground into flour, and pastes, almonds are a veritable workhorse in the pastry kitchen.  Happily, almonds are a healthy snack that will fill you up and give you lasting energy.  

The Perks

Protein

1 ounce of almonds has about 6 grams of protein.  By comparison, milk has about 1 gram of protein per ounce.  Protein helps you build muscle, feel full and keep your energy up.  

Minerals

Almonds contain high amounts of hard to get minerals like manganese, magnesium and iron.  For all the ladies trying to keep their bones healthy, look to almonds for iron and calcium.

Low in Sugar, High in Flavor

These beauties taste sweet without much natural sugar.  But steer clear of "honey-roasted" nuts that have oodles of added corn syrup and sugar.  Appreciate the natural flavor of a raw almond.

Sources: Self Nutrition Data and Nutrition and You