Cholesterol Conscious Almonds

Two fresh whole almonds

Cholesterol Conscious Almonds

Who would have ever thought that the humble little almond could be come a cholesterol conscious food? Turns out they are good for you. Even the fat is good fat!

Nine clinical studies over more than a decade have shown that almonds can lower cholesterol as part of a diet low in saturated fat. These clinical trials were an integral part of the data submitted to the FDA for the first authorized qualified health claim:

Fresh Almonds
Fresh Almonds


“Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”

And, because people love to eat almonds, almonds are an ideal way for cholesterol conscious people to maintain healthy numbers. Of the 14 grams of fat found in one ounce of almonds, nine grams are monounsaturated. The U.S. Dietary Guidelines recommend that the majority of fat intake be monounsaturated.

The following recipe is a popular recipe for Oktoberfest. Oktoberfest started in Munich, Germany but has now spread throughout the world, including North America and several large Oktoberfests in South America and beyond.

Honig Brot Mandeln (Honey Roasted Almonds)

Honey Roasted Almonds
Honey Roasted Almonds

2 cups whole almonds, skin on
1/4 cup sugar
1/2 teaspoon salt
2 tablespoons honey
2 tablespoons water
2 teaspoons almond or vegetable oil

Spread the almonds in a single layer in a shallow ungreased baking pan and place in cold oven. Bake at 350 degrees, stirring occasionally, until the internal color of the nuts is tan to light brown, 12 to 15 minutes. (The nuts will continue roast a little more after they are removed from the oven.)

Set the roasted almonds aside.

Thoroughly mix the sugar and salt. Stir together the honey, water and oil in a medium-size saucepan and bring to a boil over medium heat. Stir in the roasted almonds and continue to cook and stir until all of the liquid has been absorbed by the nuts, about 5 minutes. Immediately transfer the almonds to a medium-size bowl into which some sugar mixture has been sprinkled.

Sprinkle the remaining sugar mixture over the almonds and toss until they are evenly coated. Spread the almonds out on wax paper. When cool, store at room temperature in a tightly covered container or plastic bag for up to two weeks. Makes 2 cups.

Author: Jeni

Certified by the Professional School of Fitness and Nutrition in March, 1995; honored for exemplary grades. Practicing fitness and nutrition for over 20 years. Featured in the Feb. 1994 issue of "Shape" magazine. Featured in Collage in the spring issue of 1995 Low fat recipe's published in Taste of Home, Quick Cooking, and the Milwaukee Journal-Sentinel, among others. September, 2001: Featured in "Winning The War on Cholesterol" By Rodale Publishing