The Nutrition and Benefits of Crunchy Green Almonds

Discover the Nutritional Value of Green Almonds

Green almonds are a nutritious, yet lesser known form of the popular tree nut. Harvested early before maturity and with a soft green outer covering instead of a firm brown peel, fresh green almonds offer unique bioactive compounds and texture.

Understanding the distinctions in nutrition and health benefits helps you take full advantage of green almonds at their seasonal best.

Green vs Raw Almond Nutrition Facts

Both fresh green almonds and raw almonds still in their shell provide nutrients like:

• Protein - An ounce of green almonds has 3g protein while raw almonds contain 6g protein per ounce
• Unsaturated fats - Mainly heart-healthy monounsaturated and polyunsaturated fats
• Vitamin E - An antioxidant that supports immune and metabolic function
• Magnesium - For bone strength, nerve signaling, and metabolism

However, green almonds tend to be lower in calories and fat while having more carbohydrates, calcium, and iron compared to raw almonds.

The Many Health Benefits of Green Almonds

Adding fresh green almonds to your diet provides a wealth of benefits from heart health to blood sugar regulation and more:

• Lower Cholesterol - The monounsaturated fats help control LDL levels
• Regulate Blood Pressure - Nutrients improve circulation and artery function
• Support Gut Health - Fiber feeds healthy gut bacteria
• Boost Immunity - Vitamin E strengthens immune response

On top of these perks, research shows the polyphenols exclusively available in unripe green almonds act as highly potent antioxidants when consumed, conferring extra protection against disease and cellular damage.

The Many Uses for Versatile Green Almonds

These tasty young almonds work wonderfully in both sweet and savory recipes spanning cuisines. Explore different preparation methods to enjoy their uniqueness:

Eat Green Almonds Raw

The most direct way to appreciate the water chestnut-like crunch of just picked green almonds is nibbling on them fresh. Simply peel off the furry green skin and pop the translucent white nut straight in your mouth.

Blanch or Boil Briefly Before Eating

If you find the texture of raw green almonds too hard, blanch or boil them briefly to soften while still preserving the delicate flavor. Then peel, chop, and add them like you would a crunchy vegetable.

Pickle Green Almonds

Preserving green almonds through pickling concentrates flavors and brings out notes of citrus along with salty savoriness. Pickle them solo or mixed with other vegetables.

Puree Into Nut Butter

For an unforgettable almond butter experience, grind peeled green almonds into a smooth paste. The grassy chlorophyll-rich tone needs just a touch of honey or agave nectar to balance the tang.

Steam as a Side Dish

Quickly steaming peeled green almonds retains a slight bite while warming them through. Toss in spices like cumin or red chili powder and serve as an uncommon, nutrient packed side.

Add to Salads, Grains and Yogurt

Chopped or sliced blanched green almonds pair exceptionally with yogurt bowls, whole grain salads, leafy greens, rice pilafs, stuffings, slaws, and more. Their flavor plays well with both Mediterranean and Indian spice profiles.

Choosing and Storing Green Almonds

Follow these tips for selecting fresh green almonds in season and keeping them fresh at home:

Timing Your Purchase

Look for just harvested green almonds from spring through early summer when trees first blossom into pale fuzzy pods before kernel development.

Selecting Based on Appearance

Seeking out bright green almonds with tightly closed shells indicates peak freshness and crunch. Any signs of withering or yellowing means old product with less flavor.

Storing in the Fridge

The high water content of fresh green almonds makes refrigeration a must for preservation. Place unwashed green almonds loosely in a breathable bag in the crisper drawer to enjoy for up to two weeks.

Freezing for Extended Use

To make green almonds last months not weeks, blanch them for 2-3 minutes then immediately freeze prepped nuts in an airtight container. Thaw before using in recipes.

Enjoying Dried Green Almonds

Similar to dried coconut, green almonds dried whole in their fuzzy peel offer great textural contrast in granolas, trail mixes, cereals, and snack bars.

Tracking down green almonds requires visiting specialty grocers like Indian or Middle Eastern markets during peak season. But their exotic allure earns green almonds a worthwhile place on the culinary bucket list of any almond enthusiast or health-minded foodie.

Green Almond Nutrition Facts

Understanding the calorie and nutrient breakdown allows you to quantify the unique benefits you gain from adding green almonds to your eating pattern.

Calories in Green Almonds

A 1 ounce serving of raw green almonds without their peel contains about:

• 93 calories
• 8.5g carbohydrates
• 3.7g protein
• 5.3g fat

This equals a much lower calorie and fat count than regular raw almonds, with nearly double the carbs.

Vitamins and Minerals in Green Almonds

Some of the top micronutrients found in fresh green almonds are:

• Vitamin E - 6% Daily Value
• Magnesium - 7% DV
• Calcium- 4% DV
• Phosphorous - 5% DV
• Iron - 2% DV
• Potassium - 2% DV

Green almonds offer a more balanced nutritional profile compared to most nuts, making them a smart dietary choice.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.