Mediterranean Almonds

Nuts are one of those chameleon foods that can be savory or sweet. Either way, they make a satisfying nibble. And in moderation, they’re good for you.

For the maximum amount of heart-healthy antioxidants, eat skin-on almonds, rather than ones that have been blanched.

Almonds also are a source of heart-healthy monosaturated fats.

They are an excellent source of vitamin E and magnesium and a good source of fiber, riboflavin and phosphorus.

A handful of almonds (23, if you’re counting) contains 6 grams of protein, 75 milligrams of calcium and 200 milligrams of potassium, reports the California Almond Board, the source of these recipes.

MEDITERRANEAN ALMONDS

Yield: 8 servings

2 egg whites

1/4 cup tomato paste

2 tablespoons olive oil, divided

2 teaspoons freshly grated lemon zest

1 teaspoon paprika

1/2 teaspoon garlic powder

1/8 teaspoon ground red (cayenne) pepper

2 cups whole natural almonds

2 teaspoons kosher salt

1/2 teaspoon ground cumin

Preheat oven to 225 degrees. Line a large baking sheet with parchment paper.

Combine egg whites and tomato paste in a medium bowl; whisk until smooth. Whisk in 1 tablespoon oil, zest, paprika, garlic powder and cayenne. Add almonds; toss to coat. Place in a single layer on baking sheet.

Bake for 1 hour, stirring every 15 minutes. Cool slightly; transfer to a large bowl. Drizzle with the remaining 1 tablespoon oil; toss to coat. Sprinkle with salt and cumin; toss to coat. Let cool completely, stirring occasionally. Store in an airtight container.

Per serving: 250 calories; 22g fat; 2g saturated fat; 14g monounsaturated fat; 5g polyunsaturated fat; 9g carbohydrate; 9g protein; 5g fiber; 95mg calcium; 103mg magnesium; 367mg potassium; 660mg sodium; 10mg vitamin E.

Honey-Orange Glazed Almonds

HONEY-ORANGE GLAZED ALMONDS

Yield: 8 servings

1 tablespoon butter

3/4 cup honey

1/2 teaspoon salt

2 cups whole natural almonds

1 tablespoon freshly grated orange zest

Line a large baking sheet with parchment paper; lightly grease paper. Set aside.

Melt butter in a large nonstick skillet over medium heat. Add honey and salt. Bring to a boil. Stir in almonds; cook, stirring constantly, 10 to 12 minutes or until honey becomes a dark caramel color. Stir in orange zest. Quickly spread nuts in a single layer on baking sheet. Let cool, then break nuts apart. Cool completely; store in an airtight container.

Per serving: 290 calories; 20g fat; 2.5g saturated fat; 12g monounsaturated fat; 4.5g polyunsaturated fat; 25g carbohydrate; 8g protein; less than 5mg cholesterol; 4g fiber; 93mg calcium; 100mg magnesium; 277mg potassium; 160mg sodium; 9.5mg vitamin E.