  The delectable flavour of baked salmon marinated with sweet maple dressing makes this dish taste so good it will definitely become a mealtime staple. (Courtesy of the Almond Board of California) |
This summer, make the most of home cooking by preparing nutritious recipes without sacrificing taste or elegance.
Registered dietitian and bestselling author Liz Pearson has partnered with the Almond Board of California to develop four new recipes offering a refreshing take on everyday meals and focus on ultimate health. Each recipe adds almonds in a unique way to help boost the taste and nutritional value of everyday meals.
“Preparing meals can be quick and simple when you use the right combination of ingredients,” says Pearson. “I’ve chosen Canadian favourites like maple syrup and salmon, and paired them with versatile ingredients to enhance the style and taste of each dish.”
Almonds are a tasty choice and pack a powerful punch since they are loaded with nutrients. A one ounce serving (28g), or about 23 almonds, provides a great source of protein (6g), fibre (3.5g) and is an excellent source of vitamin E and magnesium.
“The science shows that almonds can help maintain a healthy cholesterol level and keep you feeling full without weight gain. Plus they offer a tasty flavour and satisfying crunch to help transform everyday favourites into sophisticated meals,” says Pearson.
The following recipes were developed for the Almond Board by Pearson.
Asparagus, Grape Tomatoes, Portobello Mushrooms & Sliced Almonds with Whole Wheat Rotini
Are you a “flexitarian”? A “flexitarian” is someone who eats meat occasionally, but enjoys meatless meals most of the time. This meal is perfect for the flexitarian — it's loaded with good nutrition, including plenty of veggies, whole grain pasta, and almonds, which provide a great source of fibre, vitamin E, calcium, and iron.
5 cups (375 g) whole wheat uncooked rotini pasta
2 cups (500 ml) grape tomatoes cut into halves
1/2 cup (125 ml) fresh basil, chopped
6 Tbsp. (75 ml) extra virgin olive oil
1 medium onion, diced
3 large portobello mushrooms, chopped
1 bunch of asparagus, chopped
1 cup (250 ml) sliced almonds
4 cloves garlic crushed
1 Tbsp. (15 ml) ginger, minced
1/2 tsp. (2 ml) pepper
1/4 tsp. (1 ml) crushed red pepper
1/2 tsp. (2 ml) salt (optional)
Parmesan cheese to sprinkle
Bring large pot of water to a boil for cooking the pasta.
While waiting for water to boil, halve grape tomatoes and chop basil. Mix together in a small bowl adding two tablespoons (25 ml) of extra virgin olive oil. Set aside.
Dice onion and chop mushrooms. Chop asparagus into 1- in (2.5 cm) pieces. Discard coarse woody ends of asparagus stalks. Crush garlic and mince ginger.
Add rotini to boiling water. Follow package directions for doneness. While pasta is cooking, in another saucepan sauté onions in 1/4 cup (50 ml) of extra virgin olive oil for one to two minutes at medium heat.
Add mushrooms, asparagus, almonds, pepper and crushed red pepper to the saucepan. Sauté for about six minutes or until asparagus is tender yet crisp.
Add garlic and ginger to saucepan and saute for another one to two minutes. Be careful not to let garlic burn.
When pasta is cooked, drain water and add pasta back into large pot. Add bowl containing grape tomatoes mixture along with the sautéed vegetables and almonds. Mix all ingredients together gently. Serve topped with Parmesan cheese.
Serves 6 people
Maple Baked Salmon with Chopped Almonds
The delectable flavour of baked salmon marinated with sweet maple dressing makes this dish taste so good it will definitely become a mealtime staple. The almonds are a great source of fibre and magnesium, while the salmon provides an excellent dose of healthy, omega-3 fats.
4 skinless, salmon fillets (each fillet should be about 3 oz. or 85 grams)
1/2 cup (125 ml) almonds, chopped coarsely
1/4 cup (50 ml) maple syrup
1/4 cup (50 ml) orange juice
2 Tbsp. (25 ml) fresh, lemon juice
2 Tbsp. (25 ml) light, soy sauce
2 cloves garlic, crushed
Preheat the oven to 425F (220C). Line an 8-inch (20x20-cm) square baking pan with parchment paper.
Place four salmon fillets in pan leaving 1/2 inch (1 cm) between pieces.
Chop almonds by hand or use a hand held blender. Distribute chopped almonds evenly on top of fillets.
In a small bowl, mix together maple syrup, orange juice, lemon juice, soy sauce and crushed garlic.
Use a spoon to gently baste marinade over top of each fillet. Bake salmon for about 15 to 20 minutes or until fish is just done.
While fish is baking, baste top with marinade at least once or twice. When removing fish from pan, leave leftover marinade behind and discard. Serve the fish with brown rice and a green salad or vegetables.
Serves 4 people
Maple Cinnamon Roasted Almonds
These roasted almonds are quick and easy to prepare and taste delicious. Almonds produce more eating satisfaction and feelings of fullness than carbohydrate-rich snacks. Their crunchy texture, along with protein, fibre and good fats, make almonds a satisfying snack that can help conquer cravings anytime throughout the day.
2 cups (500 ml) whole almonds
1/4 cup (50 ml) maple syrup
2 tsp. (10 ml) canola oil
2 tsp. (10 ml) vanilla
1 Tbsp. (15 ml) cinnamon
Roast almonds on a large square baking sheet at 350F (180C) for 15 minutes. Remove from oven.
In a saucepan, mix together maple syrup, canola oil, vanilla and cinnamon. Heat at medium just until mixture starts to boil.
Add roasted almonds to saucepan. Toss until almonds are evenly glazed and covered with syrup mixture.
Cover baking sheet with parchment paper. Spray with vegetable oil. Spread maple almond mixture onto parchment paper and let cool.
Enjoy the same day or store in an airtight container in the refrigerator to enjoy throughout the week.
Serves 8
Spinach Salad with Blueberries, Feta Cheese, Slivered Almonds and Berry Mint Dressing
This salad is fresh, delicious and absolutely loaded with good nutrition. The spinach is loaded with caretonoids like beta-carotene, and a large supply of antioxidant-rich plant compounds. Almonds, one of the most nutrition-rich nuts, are especially high in calcium magnesium, potassium and vitamin E, while the blueberries and dressing provide an exceptional boost of antioxidants.
8 cups (2 L) spinach
1 cup (250 ml) fresh blueberries
1/2 cup (125 ml) slivered almonds (toasted, optional)
1/2 cup (125 ml) light, crumbled feta cheese
Dressing:
3 Tbsp. (45 ml) extra virgin, olive oil
3 Tbsp. (45 ml) Ribena (concentrated blackcurrant nectar)
1 Tbsp. + 1 tsp. (20 ml) fresh, lemon juice
2 Tbsp. (30 ml) fresh mint, chopped
¼ tsp. (1 ml) freshly cracked pepper
In a small bowl whisk together salad dressing ingredients: olive oil, Ribena, lemon juice, fresh mint and pepper.
Toasting almonds is optional, but it does intensify their flavour. To toast, place almonds in an ungreased saucepan over medium heat. Stir them often, so they don’t burn. They are done when golden brown, about 5 minutes.
Place the spinach, blueberries, almonds and feta cheese in a large bowl. Gently toss salad with the dressing and serve.
Serves 4
