Nutrition , 1900, which shows a woman eating
almond biscuits (almond cookies) Almonds are 4% water, 22%
carbohydrates, 21%
protein, and 50% fat (table). In a reference amount, almonds supply of
food energy, and are a rich source (20% or more of the
Daily Value, DV) of
vitamin E (171% DV),
riboflavin (78% DV), and several
dietary minerals, particularly
copper (110% DV) and
manganese (99% DV) (table). Per 100 g, almonds contain
dietary fiber (12 g), the
monounsaturated fat,
oleic acid (31 g), and the
polyunsaturated fat, linoleic acid (12 g; table source). Typical of nuts and seeds, almonds are a source of
phytosterols, such as
beta-sitosterol.
Health Almonds are included as a good source of protein among recommended healthy foods by the USDA. A 2016 review of
clinical research indicated that regular consumption of almonds may reduce the risk of
heart disease by lowering blood levels of
LDL cholesterol.
Culinary While the almond is often eaten on its own, raw or toasted, it is also a component of various dishes. Almonds are available in many forms, such as whole, slivered, and ground into flour. Almond pieces around in size, called "nibs", are used for special purposes such as decoration. A wide range of classic sweets feature almonds as a central ingredient.
Marzipan was developed in the Middle Ages. Since the 19th century almonds have been used to make bread,
almond butter, cakes and puddings, candied confections, almond cream-filled pastries,
nougat, cookies (
macaroons,
biscotti and
qurabiya), and cakes (
financiers,
Esterházy torte), and other sweets and desserts. In
Saudi Arabia, almonds are a typical embellishment for the rice dish
kabsa. Spanish cookery uses almonds in sweet dishes as well as in savory ones, ground up to thicken sauces and stews. File:Colomba pasquale, edizione 2013 - ND0 4662 (8564331585).jpg|
Italian Easter bread, the
Colomba di Pasqua. It is the Easter counterpart of the two well-known
Italian Christmas desserts,
panettone and
pandoro. File:Guinda-Almendras-Nata.JPG|Almond cream cake covered in slivered almonds File:Flickr - cyclonebill - Gåsebryst.jpg|
Danish cream cake covered with marzipan
Milk Almonds can be processed into a
milk substitute called almond milk; the nut's soft texture, mild flavour, and light colouring (when skinned) make for an efficient analog to dairy, and a soy-free choice for
lactose intolerant people and
vegans. Raw, blanched, and lightly toasted almonds work well for different production techniques, some of which are similar to that of
soy milk and some of which use no heat, resulting in
raw milk. Almond milk, along with almond butter and almond oil, are versatile products used in both sweet and savoury dishes. In
Moroccan cuisine, sharbat billooz, a common beverage, is made by blending blanched almonds with milk, sugar and other flavourings.
Flour and skins Almond flour or ground
almond meal combined with sugar or honey as marzipan is often used as a
gluten-free alternative to wheat flour in cooking and baking. Almonds contain polyphenols in their
skins consisting of
flavonols,
flavan-3-ols,
hydroxybenzoic acids and
flavanones analogous to those of certain fruits and vegetables. These phenolic compounds and almond skin
prebiotic dietary fibre have commercial interest as
food additives or
dietary supplements.
Syrup Historically, almond syrup was an
emulsion of sweet and bitter almonds, usually made with
barley syrup (
orgeat syrup) or in a syrup of
orange flower water and sugar, often flavoured with a synthetic aroma of almonds. Due to the cyanide found in bitter almonds, modern syrups generally are produced only from sweet almonds. Such syrup products do not contain significant levels of
hydrocyanic acid, so are generally considered safe for human consumption. Sweet almond oil is used as a carrier oil in aromatherapy and cosmetics while bitter almond oil, containing benzaldehyde, is used as a food flavouring and in perfume. == In culture ==