Whether youâ€™re out on the golf course, going for a jog, or running errands all day, feeling hungry can make it hard to be at your best. Healthy snacks, however, can keep you fueled and focused.
Having nutritious snacks on hand is a smart way to go, but itâ€™s challenging to find a snack that tastes great and can be easily tucked away in a sports bag.
â€œA healthy snack like almonds can give you the satisfying crunch and punch you need to lead an active life,â€ says Robert Yang, R.D. and founder of The Performance Lab. â€œTheyâ€™re portable and packed with nutrients.â€
A handful of almonds can be an active personâ€™s best friend:
- Theyâ€™re not only cholesterol-free, but also have protein, fiber and unsaturated fats.
- A single serving, which is about 23, makes a great snack, providing 13 grams of unsaturated fat, only one gram of saturated fat, six grams of protein and three-and-a-half grams of fiber.
- Almonds are also rich in vitamin E, an excellent source of magnesium and manganese, and a good source of fiber, copper, phosphorous and riboflavin.
When compared ounce for ounce, almonds are the tree nut highest in protein, fiber, calcium, vitamin E, riboflavin and niacin.
â€œNot matter what sport youâ€™re playing, or how busy you are, feeling energized helps you perform better,â€ says pro golfer D.A. Points.Â â€œI always keep a stash of almonds in my golf bag for a quick snack.â€
Whole almonds are the perfect snack to sustain energy throughout the day, and can be enjoyed in a number of different ways: seasoned, spiced, roasted, glazed and plain.
Here are some delicious â€“ and nutritious â€“ ways to enjoy an energizing snack:
- Make your own Honey-Roasted Almonds with soy sauce, honey, orange peel, garlic and ginger.
- Combine chocolate and almonds in a Backpackerâ€™s Superbar you can take with you to the golf course or anywhere.
- Try this Almond Crunch Granola, with rolled oats, coconut, cinnamon, honey and toasted almonds. Put some into a snack-sized zip top bag for an anytime energizer.
For additional energizing snacking tips, and to create your own custom snack mix with the Almond Snack Generator, visit www.AlmondBoard.com/ProSnacker.
Almond Crunch Granola
This granola is packed with good ingredients, as well as vitamin E. Itâ€™s also low in sodium. Eat a handful or sprinkle it on berries or yogurt.
1 cup slivered almonds, toasted*
2 Â½ cups rolled oats (either old-fashioned or quick cooking)
1 cup flaked coconut
3/4 teaspoon cinnamon
1/2 cup honey
1/4 cup almond or vegetable oil
Preheat oven to 350Â° F. Combine toasted almonds with oats, coconut and cinnamon. Whisk honey with oil and drizzle over almond-oat mixture, tossing to mix well. Bake 30 minutes, stirring occasionally. Remove from oven, loosen with spatula and cool.
*To toast almonds: Spread almonds in a single layer in shallow pan.Â Place in cold oven, toast at 350 Â° F, 9-11 minutes, stirring occasionally, until lightly toasted. Cool on counter.
Created by Almond Board of California (Family Features)