Whatever your favorite winter sport – skiing, snowboarding, hockey, or something else – it’s important to keep your energy level up with nutritious food choices in order to feel good and perform well. If you’re looking for a nutrient-dense snack that is portable, wholesome and delicious, almonds are a convenient option for sustained energy.
“For whatever sport you’re into this winter, don’t forget to grab a handful of almonds to have a tasty and filling snack on hand when hunger calls,” said Robert Yang, R.D., founder of The Performance Lab in Encinitas, California. “Snacking on almonds can keep you feeling satisfied and energized before and after an intense workout.”
* Yang recommends staying fueled to achieve peak performance and maximize your winter playtime. For example, the combination of protein and carbohydrates in an almond butter sandwich in the morning can provide sustained energy for several hours.
* The 3.5 grams of fiber in every ounce of almonds keeps afternoon hunger at bay, especially when combined with dried fruit in a homemade trail mix. Try adding in some dried cranberries or cherries and a little dark chocolate.
* Seasoned almonds, such as the Herbed Almonds in the recipe below, are a great option for a feel-good, post-slope snack.
Almonds are also rich in vitamin E, a nutrient known for helping repair damaged tissues and cells, which is especially helpful for weather-beaten skin.
What’s more, almonds have 13 grams of unsaturated fat – the good fat – and only one gram of saturated fat per one-ounce serving.
With so many nutrients contained in one tiny nut, be sure to keep almonds in mind the next time you’re packing for an upcoming winter adventure.
Whether you crave spicy or sweet, there’s an almond snack to suit both your taste buds and your winter workout. For more recipes ideas and snacking tips from Robert Yang, visit http://www.AlmondBoard.com/ProSnacker.
2 teaspoons dried basil
1 1/2 teaspoons garlic powder
1 teaspoon dried thyme
1 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon firmly ground black pepper
1 egg white
2 cups whole natural almonds
Preheat oven to 325F. In small bowl, stir together all ingredients except egg white and almonds, and set aside.
In large bowl, whisk egg white until opaque and frothy. Add almonds; toss to coat. Add spice mixture; toss gently to coat evenly.
Coat a rimmed baking sheet with oil or vegetable cooking spray. Arrange almonds on baking sheet in single layer. Bake in center of oven 15 minutes. Gently toss almonds and arrange again in single layer. Bake 15 minutes longer; toss gently. Turn off oven.
Leave almonds in oven with door ajar 15 minutes. Remove from oven; cool completely. Store in an airtight container up to 2 weeks.
Created by Almond Board of California