Extremely rich in minerals, almonds are precious for your health: they contain potassium, iron and zinc in very high quantities, along with magnesium, calcium and phosphorus in excellent amounts. They are, in practice, one of the most valued plant-based sources of minerals.

Benefits and properties of almonds

A source of "good" fats, mostly monounsaturated, this oilseed is rich in fibre, contains protein and is endowed with vitamins B1, B2, PP and traces of vitamins C and E. When eaten with cereals, almonds aid their digestion, thanks to the presence of the enzyme emulsin: the combination with cereal flakes at breakfast is therefore excellent.

How many to eat a day

Eating almonds every day (a maximum of 20) is recommended as an intestinal antiseptic, an energy booster and a balancer of the nervous system. Consuming almonds is beneficial both for those who suffer from inflammation of the respiratory, urinary and genital tract, and for women during pregnancy and breastfeeding.

In the past, nothing of the almond tree went to waste: the pruned branches became firewood for baking bread; the hull was an ingredient in homemade soap; the shells fuelled the braziers in people's homes.

How to buy them

When purchasing shelled almonds, bear in mind that they must be stored away from light and heat, which cause them to go rancid; in the shell, on the other hand, they do not run this risk. Italian cultivation is concentrated in Sicily and Puglia, which together supply 90 per cent of national production. The two regions also account for a large share of organic almond production.

Contraindications

They should be avoided in cases of allergy to the food, bearing in mind that almonds are on the list of foods containing nickel. They should be consumed in moderation by those who suffer from kidney or gallstones, due to the presence of oxalates — compounds that, when combined with calcium, give rise to calcium oxalate, an insoluble salt that tends to accumulate in the urinary tract, causing stones. They are also inadvisable for those who suffer from herpes, due to the presence of arginine, an amino acid that facilitates replication of the virus. Caution is advised with the bitter variety: although it is used in very small doses to flavour typical biscuits such as amaretti, the bitter almond is poisonous and as few as 2–3 are enough to trigger the first symptoms of poisoning.

In the kitchen

• How to skin them: given that it is advisable to eat them with their skin on, as it is rich in antioxidants, to peel shelled almonds follow this procedure: fill a suitably large saucepan with water and bring to the boil. Remove from the heat and add the almonds, leaving them to soak in the very hot water for approximately two minutes. Drain and rinse under cold running water. Lay them on a clean tea towel and pat dry. Peel them by hand one by one — the skin will come off easily. Dry thoroughly before use.
• How to toast them: once peeled, toast them in a frying pan or in the oven. In the first case, use a wide, heavy-bottomed frying pan without adding any other ingredients. Remember to stir and taste frequently to avoid over-toasting. In the oven, preheat to 150° and cook the almonds in a single layer for ten minutes. In both cases, the right level of toasting will be recognisable by a perfect golden colour.

Recipes

They are easy to use in both sweet and savoury dishes: from biscotti al limone e mandorle to riso nero con zenzero e ricotta, from pandoro con mousse all'arancia e mandorle to carciofi ripieni. With almonds, you can compose an entire menu.