Catherine Saxelby

Nutritionist, Blogger, Award Winning Author
  • 18 September 2023

    Product snapshot: Tomato pasta sauces

    What’s in your favourite tomato pasta sauce, and how much of it? Here are the most popular sauces reviewed for your reading ple...
  • 21 June 2023

    The Foodwatch site is closing

    From the end of June 2023, nutritionist Catherine Saxelby will be retiring. It's been an action packed whirlwind of activity ov...
  • 14 June 2023

    Protein-rich foods – serve sizes

    Protein, protein, protein. Are you getting enough? Here is a handy list of MEAT and NON-MEAT SOURCES of protein for you to prin...
  • 07 June 2023

    The truth behind coconut oil

    Many “health gurus” tout the benefits of coconut oil. Just type the term into any search engine and you’ll be flooded with arti...
  • 31 May 2023

    Gardening – is it really exercise?

    Did you know that gardening can reduce your risk of heart diseaset?  This month I’ll share this and the latest posts from ...
  • 17 May 2023

    Plant-based meat substitutes

    What do YOU think about plant-based meat substitutes? Veggie-loaded burgers? All-vegetable rissoles? Meatless Mondays?Yet anoth...
  • 10 May 2023

    The truth about lecithin

    What IS lecithin, I hear you ask. A popular “health food” supplement, lecithin is a type of fat called a phospholipid, which ha...
  • 03 May 2023

    Intermittent fasting vs daily calorie restriction

    As you probably know already, intermittent fasting (IF) has gained favour as an alternative regimen to daily caloric restrictio...
  • 26 April 2023

    Reduce your risk of a knee replacement - if you lose weight

    Did you know that you can reduce your risk of needing a knee replacement by losing weight?  I’ll share this and the latest...
  • 19 April 2023

    Brighten your diet – eat by the rainbow

    What’s the first thing that strikes you when you walk into a fresh produce store? If you’re imagining the rainbow of colour…so ...

Super foods, the ultimate health foods – Almonds

Written by Catherine Saxelby on Thursday, 26 February 2009.
Tagged: #activatedalmonds, antioxidants, calcium, fats, fibre, health, nuts, oil, super foods, superfoods

Super foods, the ultimate health foods –  Almonds
No video selected.

All nuts are packed with nutrition, but almonds stand out as a super nut! Eat a handful regularly and you’ll make a good investment in your heart’s health. Plus there's heaps more great reasons to munch on almonds from their fibre content to their bonus of vitamins for good health. Oh and did I mention how great they taste?

 

Heart healthy

Almonds are rich in monounsaturated fats (like those found in olive oil). They help keep levels of bad LDL-cholesterol down.

Plus, they boast good amounts of the antioxidant vitamin E and an amino acid arginine, both of which work to keep blood vessels clear of fatty plaques that may otherwise cause blockages. Almonds are also a good source of magnesium, zinc and potassium which make blood vessels more elastic and help control blood pressure.

Whole almonds are best

Eating almonds whole (including the skin) is the ideal way to get the full super food benefit. Research shows almond skin is an excellent source of a large number of antioxidants known as flavonoids (like those found in tea). These antioxidants work together with the vitamin E in almonds to give even greater protection to your heart and blood vessels.

Weight loss benefits too!

Probably one of the greatest advantages of eating a regular handful of almonds (30g, which is about 20 to 25 almonds) is that they won’t automatically cause you to gain weight. If you are following a low kilojoule diet or other weight loss regime, they can actually make it easier to lose weight. One US study using meal replacements revealed that dieters who included almonds every day shed over 50 per cent more body fat than those who didn’t.

History and usage

Almonds have been cultivated since ancient times and are a close relative of the plum and peach. They are available whole, split, slivered, chopped and ground (also known as almond meal), and feature in confectionery, cakes and pastries, particularly those of European origin. Marzipan is a blend of ground almonds and sugar.

What’s in almonds?

A small handful (around 30g or 20 to 25 whole almonds) contains 16g of fat and 700 kJ.

Like all nuts, almonds contain around half their weight as fat, which gives them a high kilojoule count. Of this total, some 66 per cent is monounsaturated, 23 per cent polyunsaturated and only 7 per cent saturated.

Top class nutrition

They provide a combination of 28 essential nutrients embracing vitamins, minerals, fatty acids, fibre and protein. Top of the list is natural Vitamin E, a well-established antioxidant that’s an ingredient in many anti-wrinkle creams. There are good amounts of fibre and protein as well as smaller quantities of B vitamins and minerals.

A good source of calcium

Almonds are also a surprisingly good source of the mineral calcium. One handful has 75mg calcium, as much as in 1/3 cup of ricotta cheese.

Toasted almonds

 I love toasted almonds and find they make an easy garnish for salads, pilafs or fruit dishes. Toasting brings out a lovely flavour and adds crunch – a little goes a long way. Here's how:


To toast, spread whole, chopped or slivered almonds in a single layer on an ungreased baking tray. Bake at 180°C/360°F for 5 to 10 minutes or until golden. Remove from oven to cool but note that they may continue to brown slightly. Take care not to burn. You can also toast them in a non-stick frypan, shaking frequently to prevent burning.

Nutrition stats

Per serve:

A handful or 1/4 cup (30g) whole natural almonds supplies: 5g protein, 16g fat, 1g sugar, no starch, 4g dietary fibre and 700 kilojoules (167 calories).

Per 100g:

17 per cent protein, 54 per cent fat, 4 per cent sugars, no starch, 14 per cent dietary fibre and 2335 kilojoules (556 calories).

 

Easy ways to enjoy almonds (without overloading yourself)

  • Sprinkle chopped almonds onto your breakfast cereal, yoghurt or fruit salad
  • Portion raw almonds into plastic bags or packs and grab one when you need a quick healthy snack
  • Jazz up a tossed green salad by sprinkling over toasted almonds slivers with the dressing
  • Make a delicious crumble topping for apples or rhubarb by mixing together crushed almonds, oats and flour
  • Use flaked almonds to decorate the top of biscuits and muffins

Reviews

  • Product snapshot: Tomato pasta sauces

    Product snapshot: Tomato pasta sauces

    18 September 2023 by, Catherine Saxelby

    What’s in your favourite tomato pasta sauce, and how much of it? Here are the most popular sauces reviewed for your reading pleasure.

    I’ve rated nine of the most popular tomato pasta sauces in terms of their nutrition, ingredient lists and jar size. You’ll find many of these in your local supermarket. The sauces are ranked:

    • from Italian (Italy grows the reddest full-flavoured tomatoes) to Australian
    • per 100 grams, which is equivalent to 3½ ounces (the standard for comparing food products)
    • by serving size (varies between brands but is generally 100–175 g in size)
    • by ingredient list, jar size and where made (with each product’s website as the source)

    The bottom line

    When you’re next out shopping, run your eyes down the per 100 g column and look for products containing less than 400 mg sodium AND less than 5 g fat (which equals 5% fat). Most of the brands are below these levels. I like Barilla, Sacla, Leggo’s, La Gina and Mutti – but that’s just me!

    Read more
  • Product Review: Low-sugar alcoholic ginger beer

    Product review: Low-sugar alcoholic ginger beer

    1 March 2023 by, Catherine Saxelby

    Want something to drink before dinner? Something that’s LOWER in alcohol than wine? To match his beer? Then look no further than Bundaberg’s low-sugar alcoholic ginger beer.

    You can drink Bundaberg low-sugar ginger beer straight from the can, or pour it into a long glass over ice with a slice of lime.

     

  • Product snapshot: Khorasan Macaroni

    Product snapshot: Berkelo’s Khorasan Macaroni

    14 September 2022 by, Catherine Saxelby

    I’m loving this macaroni from Berkelo. I was sent a sample for Whole Grain Week 2022 by the Grains Legume Nutrition Council. I cooked it up and found that it was just divine! Read on for more …

  • Product Review: super-high-oleic-safflower-oil

    Product review: Super high-oleic safflower oil

    11 May 2022 by, Catherine Saxelby

    “What does super high-oleic mean?” I hear you ask.  Also, “I haven’t heard of safflower for ages. What’s the deal?” Read on and all will be explained.

  • Product Review: Healthy Life Food Tracker

    Product review: Healthy Life Food Tracker

    6 April 2022 by, Catherine Saxelby

    When I was first asked to write this review, I thought, Not another tracker.

    After all, there have been several in recent years, such as My Fitness Pal and Everyday Diet Diary. But this one is different. It works by using your Everyday Rewards card AND your shop at Woolworths.

  • Product review: Lite n' Easy

    Product review: Lite n' Easy

    20 October 2021 by, Catherine Saxelby

    With home delivery on the rise, this post is reviewing none other than that stalwart Lite n’ Easy. We all know their meals are good for weight loss (which we all need after COVID-19!), but did you know they’re also good for general health and wellbeing ? Eating well to nourish yourself – putting your mental health and wellbeing at the forefront – is gaining momentum. Lite n’ Easy meals also ensures you satisfy your need for vitamins, minerals, fibre and phyto-compounds, such as sterols and carotenoids.

    clipboardThis post has been sponsored by Lite n' Easy.  

     

  • Product review:  Birds Eye Plant Based range

    Product review: Birds Eye Plant Based range

    15 September 2021 by, Catherine Saxelby

    When you think of Birds Eye, their frozen peas and fish fingers probably come to mind. But I bet you’d never think of plant-based products!

    clipboardThis post has been sponsored by Birds Eye. 

Healthy Weight Loss

  • Intermittent fasting vs daily calorie restriction

    Intermittent fasting vs daily calorie restriction

    3 May 2023 by, Catherine Saxelby

    As you probably know already, intermittent fasting (IF) has gained favour as an alternative regimen to daily caloric restriction (DCR). Fasting is shown to extend the lifespan of rats, and has been associated with metabolic benefits in humans, yet the results so far have been inconsistent. So, which regimen is best for healthy weight loss?

    Read more
  • The lifestyle diet craze

    The lifestyle diet craze

    15 March 2023 by, Catherine Saxelby

    What sort of a diet should you follow to lose that excess weight? These days, it’s pretty confusing with high-protein Keto advocates clashing with plant-protein followers … as well as intermittent fasters, juice-only dieters, no-carb dieters and no-animal (aka plant-based) dieters. Plus all the ads for anti-hunger supplements, meal-replacement shakes and home-delivered meals, more of which somehow appear every day. So, what sort of diet should YOU follow to lose that excess?

  • Protein shakes for weight loss

    Protein shakes for weight loss

    9 November 2022 by, Catherine Saxelby

    These days, protein shakes aren’t bought by just body builders – they’re so popular that you can readily buy a 400 g tub at your local supermarket or service station. And with tempting claims such as ‘Facilitates muscle toning’, ‘Contains transformation-making protein’ and ‘Tastes incredible, mixes easily’, why wouldn’t you grab one? But protein shakes aren’t the magic answer to all your weight-loss woes. Let’s take a look at what you get for your money.

    Guest post by dietitian Zoe Wilson APD

  • What is your relationship with food and eating?

    How to beat those cravings

    20 January 2021 by, Catherine Saxelby

    Many of us have cravings from time to time and for different reasons. One thing is certain, they can sabotage all your best efforts at a healthy diet and/or weight loss. The good news? You CAN beat them. I’ll tell you how.

  • What is your relationship with food and eating?

    How to lose weight WITHOUT going on a diet

    14 October 2020 by, Catherine Saxelby

    The word 'diet' is a turn-off for most people. It sounds hard, unpleasant and unpalatable. Losing weight doesn’t have to be hard AND it doesn’t have mean sticking to a 'diet'. You can forget Paleo, Keto, Vegan and Raw, Gluten-free and Intermittent Fasting. To lose weight, you don’t have to follow any specific diet. What you need is simple, healthy, nutritious food and a few tips and tricks.

  • What IS a healthy balanced diet for weight loss?

    What IS a healthy balanced diet for weight loss?

    16 September 2020 by, Catherine Saxelby

    Healthy weight loss happens when you lose weight slowly and steadily (around 1 kg or 2 pounds weight loss a week). Your goal is to lose weight while still getting your essential nutrients but from smaller portions. You certainly don’t want to be tired with no energy! That’s why you need regular healthy meals and snacks on hand to ensure your vitamins, minerals, omega-3s and fibre needs can be easily met. There is a new range of healthy weight loss meals available and it’s one that I’d like to recommend. With these ready meals, you’ll say goodbye to meal planning, shopping, meal preparation and cooking.

    This post is sponsored by Chefgood 

  • Kitchen make-over for the New Year

    Kitchen make-over for the New Year

    8 January 2020 by, Catherine Saxelby

     “This year, I'm going to lose weight!”, or “This year I’m opting for a healthier lifestyle!” Is your 2020 New Year's resolution something like one of these? If so, how is it going to happen?