With more information known about the nutritional value of almonds, it makes sense to include them in meals.
Research shows a 30-gram (1 oz), 164-calorie serving of almonds, or about a handful, is a good source of vitamin E and magnesium and fibre. It also offers heart-healthy monounsaturated fat, protein, potassium, calcium, phosphorous and iron.
Besides being a healthy snack, almonds can be used in many recipes. Here are two to try.

Almond-Crusted Pork
160 ml (2/3 cup) ground almonds
5 ml (1 tsp) fresh thyme leaves
2 ml (1/2 tsp) each salt and pepper
4 boneless pork chops (about 675 g/1 1/2 lbs)
45 ml (3 tbsp) almond or canola oil
2 pears, cored and sliced
500 ml (2 cups) shredded red cabbage and radicchio
50 ml (1/4 cup) chicken broth, white wine or water
Preheat oven to 175 C (350 F). Combine almonds with thyme, salt and pepper in a shallow pan or bowl. Roll each pork chop in crumb mixture, coating all over. Heat oil in a large skillet and add pork chops; fry on medium heat 5 minutes without touching. Turn, using tongs instead of a spatula to avoid splattering oil. Cook for 5 more minutes, or until golden brown. Transfer to a lined baking sheet and place in oven to finish cooking, 10 to 20 minutes depending on thickness. Juices should run clear and no pink should remain.
Scrape brown bits from skillet and discard. Add pear slices and brown on medium heat. Lower heat to medium low and add cabbage and broth, wine or water. Cover and cook until cabbage wilts and pork chops are done. Serve pork chops on top of cabbage and pears.
Makes 4 servings.
Nutrients per serving: 396 calories, 26 g fat, 18 g carbohydrates, 24 g protein, 4 g fibre, 54 mg cholesterol.

Wine match:Gewurztraminer from Alsace.
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Almond Tart with Vegetables
140 g (5 oz, about 1 2/3 cups) ground almonds
150 ml (3/4 cup) olive oil
375 ml (1 1/2 cups) all-purpose flour
1 egg, lightly beaten
3 ml (3/4 tsp) each salt and pepper
Vegetable filling (recipe follows)
Grease a 23 cm (9-inch) tart shell with a removable bottom. Combine almonds, olive oil, flour, egg, salt and pepper in a large bowl, stirring well.
Press into prepared tart shell and refrigerate for 30 minutes. Meanwhile, preheat oven to 175 C (350 F). Bake crust for 20 to 25 minutes or until fragrant and golden brown. Cool. Increase heat to 190 C (375 F). Fill with vegetable filling and bake 25 to 35 minutes, until set.

Vegetable Filling
2 red bell peppers, seeded and cut into strips
2 medium zucchini, sliced
1 baby eggplant, sliced
1 small yellow summer squash, sliced
cooking spray
3 eggs
125 ml (1/2 cup) evaporated skim milk
10 ml (2 tsp) minced fresh basil
5 ml (1 tsp) minced fresh marjoram
2 ml (1/2 tsp) each salt and pepper
Preheat broiler. Spray vegetables with light cooking spray, place on foil-lined sheets and broil 5 minutes. Turn vegetables and broil 4 minutes; check and remove vegetables that are soft and slightly charred and continue roasting remaining vegetables until done. Let cool.
Whisk together eggs, milk, basil, marjoram, salt and pepper in a medium bowl. Add cooled vegetables.
Makes 8 servings.
Nutrients per serving:441 calories, 32 g fat, 31 g carbohydrates, 11 g protein, 94 mg cholesterol, 5 g fibre.
Wine match:New Zealand Sauvignon Blanc.
Recipes source:Almond Board of California.