Last Sunday I was a guest on America’s Garden Rebel. Vince Sims, the Garden Rebel, said he is drinking almond milk. Mike, our producer, wasn’t familiar with almond milk. Are you? What is your take? The name almond milk is a little misleading because almond milk is actually a dairy-free beverage made from finely ground almonds blended with water so almond beverage is a more accurate name. The liquid is strained to remove any remaining almond pieces and has a slightly nutty aroma and light brown color. The unsweetened almond beverage works well in smoothies. You will find both unsweetened and sweetened almond milk in the grocery.

Almonds are naturally rich in vitamin E so the fat found in the almond beverage is mostly monounsaturated. Typically almond beverages are fortified with nutrients including calcium, vitamin D, vitamin A and vitamin B12. Remember fortified means adding a nutrient that wasn’t there to begin with or was found only in very small amounts. The big difference between almond beverage and soy milk or dairy milk is the protein content. One cup or eight ounces of almond beverage contains one gram or protein compared to eight or nine grams of protein in milk and soy milk.

Nuts and seeds contain a low amount of saturated fat, higher amounts of the good fats (polyunsaturated and monounsaturated) and zero cholesterol since cholesterol is only found in animal sources. Studies show that eating nuts and seeds regularly helps to lower blood cholesterol levels. Nuts also contain protein, fiber, the antioxidants vitamin E and selenium plus naturally occurring phytonutrients. Many people tend to skip nuts and seeds because they think they’re too high in fat and calories. True, the fat and calorie content are high but the type of fat is healthy and the nutrients are beneficial. The secret is portion control. No popping open a can of nuts and scarfing down the entire can while you watch the news. Then, you’re right, nuts have way too many calories and too much fat but eaten in reasonable portions….such as a small handful or about one ounce, they can be beneficial to your health. Nuts and seeds make a tasty garnish on your salad. I toss them in my cereal and oatmeal plus add them cookie and bread batters. What are your favorite ways to include nuts and seeds in your diet? Just keep in mind portion control…they’re so tasty, they’re easy to overeat.

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