+ Well Nourished | Benefits of Almonds (healthy almond recipe)

Almonds – the ultimate snack (and three recipes)

Almonds are a delicious and highly nutritious food and you’ll see them feature in many of my recipes.  The health benefits of almonds are many.   Several studies have concluded that including almonds in your diet is protective against heart disease and diabetes.  Recent research has found that including a handful of almonds in the diet of the participants, reduced hunger and did not contribute to weight gain.  In fact, quite the opposite.  Many studies suggest that those who include nuts in their diet regularly are less likely to gain weight.

But not all almonds are created equal, so when buying them, try to buy only raw and unsalted varieties.  Preferably soak them to increase their nutrient availability.  The almonds in many of the ‘snack’ mixes are roasted in vegetable oil (for more on why you need to avoid it, click here) or at very high temperatures (which is damaging to the fats in the nut) and very salted – that is they are quite processed.

Coming into the festive season, I thought I’d share some simple and delicious ways to prepare almonds for a healthy snack.  These are just so easy to make and you can store them for long periods of time in airtight containers or jars (in the fridge or freezer is best).  Double or triple the recipe to make in bulk.  These are so much more delicious than anything you can buy.

They are also lovely tossed through salads (or the sweet almonds can be added to desserts).

Tamari Roasted Almonds

  1. Place about 150 grams (1 cup) raw almonds on a tray lined with baking paper (in a single layer).
  2. Roast in a preheated oven (150℃) for about 15 minutes.
  3. Remove from the oven and drizzle with a little tamari (enough to just cover the nuts, not soak them).
  4. Return to the oven for another 20 minutes or until the almonds are crunchy and the tamari has formed a crunchy, salty coating.

Indian Spiced Almonds

  1. Place about 150 grams (1 cup) raw almonds on a tray lined with baking paper. (in a single layer).
  2. Mix together a tablespoon of coconut oil (melted if solid), ½ teaspoon of garam masala,  ½ teaspoon of cumin powder and a good pinch of sea salt and mix through the almonds until well coated.
  3. For a bit of spice, add a pinch of cayenne pepper or chilli flakes too.
  4. Roast in a preheated oven (150℃) for about 20 minutes or until the almonds are crunchy.


Sweet Spiced Almonds

  1. Place about 150 grams (1 cup) raw almonds on a tray lined with baking paper (in a single layer).
  2. Mix together a tablespoon of coconut oil (melted if solid) or macadamia nut oil, 2 tablespoons of rice malt syrup (fructose free), honey or maple syrup, ½ teaspoon of cinnamon and ½  teaspoon of mixed spice.
  3. Stir through the almonds until they are well coated.
  4. Roast in a preheated oven (150℃) for about 20-30 minutes or until the almonds are crunchy.
  5. As they cool the coating will harden to form a crunchy coating.  Warning – these are very moreish!

Any nut or seed will do
These mixes can be applied to any nut or seed.

Love to hear what you think of these flavour combinations?  Post a comment below.


All of the content here at Well Nourished is FREE to assist you to be the healthiest you can be.  But you can help me to build a healthier world, please  Share this post with a friend Share this post with a friend.

You can also support my work by purchasing my ebook “Rise and Shine” – more details HERE or “The Well Nourished Lunchbox” – more details HERE.

Almonds three ways

  • tracey

    Ooooo the sweet recipe sounds yummy! Could you use almond oil instead?

    • Almond oil does not fare well when exposed to heat. Stick with macadamia nut oil or coconut. Keep the almond oil for raw baking or salad dressings! x

  • Vicki

    I have just made the sweet spiced almonds and am munching on them as I type. You are right — very moreish! And now hubby is going “mmmmmmm”. 🙂

  • JennieN

    I make something similar as the Indian spiced almonds, except I use blanched broad beans. Delicious too.

    • I LOVE broadbeans – yum! Thanks for sharing. Chickpeas work well too with the indian spice mix and baked. x

  • Kim

    These look great! I’d like to make some for christmas – about how long will they keep for?

    • You’d get a good 4 weeks or so out of them as long as they are stored in an airtight jar in the fridge or freezer. Enjoy! G x

  • Steph

    HI Georgia… If I wanted to adapt these flavourings to a Sunflower / Pumpkin Seed mix, and I have soaked the seeds first, when would i flavour them? Can you flavour them before putting them in the dehydrator (after soaking)? Thanks!

    • Hi Steph, yep after soaking, pat them dry and flavour before dehydrating. You just don’t want them sopping wet. Alternatively, dehydrate them for a few hours then flavour them and return them to finish dehydrating. G x

Kind words…

“I downloaded your ebooks after hearing you speak at the Health and Wellness Summit in Melbourne. Love them, life changing… Don’t stop! Thank you for getting the whole food message out there, I certainly heard it.” Melanie

“I love your ebooks, I have all three of them now and they are now my only go to receipe books. They are simple, wholesome and taste great. THANK YOU!!! I have spent alot of money on courses about healthy eating and recipe books but your books have covered it all and my little man enjoys the snacks etc. Wish I would have found you earlier “. Brooke

“I just want to say a huge thank you for your amazing website and information. I’ve never liked cooking and never got excited by my ‘healthy’ cooking. My husband is even worse and if he could, he would just eat beacon and eggs every morning and steak every night. He hardly ate any veggies. Since I found your website I have gone through almost every recipe. My husband is loving every meal as well – even meat free Monday, and he’s taking left-overs to work for lunch (honestly, who thought that could be so hard?!)” Rose

“You have truly helped me and my family to lead a healthier lifestyle. I’ve been referring to your page every few days, very inspiring, so thank you!” Emily

“Thank you very much for your awesome website & facebook page posts, you have motivated & inspired me heaps!” Fiona

“Just discovered your site 3 weeks ago, its been a great help with kids lunches for back to school, thanks so much!” Ange

“What a fantastic blog filled with so many great recipes and information!” Carla

“I just wanted to let you know that you have absolutely inspired me to a better way of eating, I’ve been making my shopping lists based on recipes you’ve shared and am educating my kids with the reasons behind different foods and why they are good etc! This page has become my little bible hehe! Thank you so much for all the detail you give. It’s absolutely wonderful!” Sky

FREE Newsletter

Register to receive:

  • FREE Chocolate Ebook
  • Weekly whole food recipes
  • Practical health and nutrition tips
  • Subscribers only special offers

Sign up for our Newsletter

* indicates required