Flavor, fiber, good fats make Don nuts about almonds

If there's a shining star in the nut universe it must be an almond.

If you think there's no way any nuts, let alone almonds, fit into a healthy and lean food plan, stick with me while I present my case and you'll discover that I'm not completely nuts.

Exhibit one: The Nurses' Health Study determined that women who worked 5 ounces of nuts into their weekly meal plans had a 35 percent lower risk of coronary heart disease.

Exhibit two: In an 18-month study conducted at Brigham and Women's Hospital in Boston, researchers found that including nuts in a calorie-controlled food plan did not seem to cause weight gain.

Exhibit three: The American Dietetic Association considers 1 ounce of almonds (about 23 whole kernels) to be a protein-rich snack, delivering 6 protein grams. That's a good thing, since protein helps many folks feel fuller, faster and stay that way longer than either carbohydrates or fats.

Exhibit four: Almonds contain heart-healthy fat. Yes, almonds contain fat. In fact, about half an almond's weight comes from fat. Although that fat contributes 80 percent of almond's 164 calories per ounce, most of that fat is what's currently considered a healthy fat: monounsaturated. An ounce of almonds delivers 9.1 monounsaturated fat grams. Peanuts, on the other hand, deliver 6.9 grams; walnuts only 2.5. And, almonds contains about half as much not-so-healthy saturated fat as peanuts (1.1 versus 2) and 60 percent less than walnuts.

Exhibit five: Nuts contain other important nutrients and almond's nutrient makeup sets it apart from most other nuts. Almonds contain loads more vitamin E than walnuts and peanuts and that ounce of almonds contains a boost of fiber, 3.3 grams to be exact.

Closing argument: Nuts can keep you healthier and, if you're controlling caloric intake, won't make you fat.

I was so convinced of almond's nutritional value, I added a half ounce (about 10 to 12) of unsalted almonds to my daily food plan six months ago. I made room for them by reducing my caloric intake from other foods by 80 calories. I haven't gained any weight due to that change and know that I'm doing something truly healthy for myself every day. Almonds are truly a bright, shining star.

Here's a delicious and lean way to add some almonds to your food plan.

• Don Mauer welcomes questions, comments and recipe makeover requests. Write him at don@theleanwizard.com.

Tart Cherry Almond Bread

2 tablespoons drained unsweetened applesauce, from 1/4 cup undrained

3 cups all-purpose flour

21/2 teaspoons baking powder

1 teaspoon baking soda

1/2 teaspoon salt

2 ounces (about 6 tablespoons) chopped blanched almonds

2 tablespoons full-fat, no trans fat margarine (not low-fat or reduced-fat) or unsalted butter, at room temperature

1 cup plus 2 teaspoons granulated sugar, divided

1 large egg

1 large egg white

1 cup low-fat (1-percent) buttermilk

1 teaspoon almond extract

1 can (14.5 ounces) can pitted red tart cherries in water, well-drained or 13/4 cups frozen pitted tart cherries, chopped coarse

2 tablespoons sliced almonds

Add undrained applesauce to a wire mesh strainer placed in a bowl deep enough to keep the bottom of the strainer from touching the bottom of the bowl. Drain for 15 minutes.

Lightly spray the interior of a 9-by-5-by-3-inch loaf pan with vegetable oil. Set aside.

Place the oven rack in the lower-middle position and heat oven to 350 degrees.

In a medium mixing bowl whisk flour, baking powder, baking soda, salt and chopped almonds together until combined, about 1 minute.

Add margarine or butter and 1 cup sugar to a large mixing bowl and beat with an electric mixer at medium (stand mixer) to medium-high (hand mixer) until light and fluffy, about 3 minutes. Add 2 tablespoons of drained applesauce, egg and egg white to the bowl and beat at medium speed until well-combined. Add buttermilk and almond extract, and beat at medium-low speed until combined. Add flour mixture and beat at lowest speed until just combined; one minute or less. Add cherries, and with a large rubber spatula stir and fold until combined.

Transfer the batter to the prepared loaf pan. Smooth out the surface. Distribute sliced almonds evenly over the batter; pressing them lightly into the batter. Sprinkle with remaining 2 teaspoons sugar and bake for 1 hour, or until a toothpick inserted into the center comes out clean. Let the loaf cool in the pan on a rack for 10 minutes. Turn the loaf out onto the rack, turn right side up and cool completely, about 2 hours. Serves 12.

Cook's note: This bread keeps well for five days if placed in a plastic bag and chilled. It also freezes well.

@Recipe nutrition:Nutrition values per serving: 253 calories (19.1 percent from fat), 5.4 g fat (1.7 g saturated), 45.7 g carbohydrate, 1.8 g fiber, 5.8 g protein, 24 mg cholesterol, 264 mg sodium.