I’m always looking for yummy ways to get you more excited about salads, and today’s recipe is no exception. My own salads years ago used to be rather limp affairs - iceberg, sliced toms, diced cucumber - topped with fat-free French dressing (yes, ’twas the fat free 90’s). But I’ve since delved into the arena of home made salad toppers and dressings, and let me tell you, it’s another level of sensational salad superbness.
If you find yourself arriving home in the evenings wondering what to make for dinner, these super tasty Tamari and Sesame Almonds with Karengo are going to be your life saver. The tamari (a gluten free version of soy sauce) and karengo (a seaweed, which I talked about in this tasty kale salad here), give the almonds a saltiness which is guaranteed to make even the plainest salad pop. Meanwhile the almonds and sesames have a crunchy creaminess to them that will take your salad from so so side to magical main attraction.
These Tamari and Sesame Almonds are…
I normally dehydrate this recipe, as it maximises the nutrient availability of the almonds and sesame seeds whilst retaining all the healthy oils and vitamins intact. Dehydrating, like roasting, also creates a bar snack worthy crunch, which has the added bonus of meaning you can store them in jars afterwards for when your next salad beckons. If you don’t have a dehydrator don’t worry, there’s an easy oven option too. Make these this weekend and get your pantry stocked ready for summer!
Get anti-oxidising with Vitamin E
The star ingredient in this recipe is the mighty almond. I’ve spoken about almonds before here, but they are also one of my favourite sources of vitamin E. Just one quarter cup provides you with almost 50% of your daily recommended intake. So what’s so great about vitamin E? You might have heard about the big E in relation to keeping your skin looking youthful, as it’s a key component of our cell membranes. But vitamin E’s primary role is actually as one of our body’s most potent chain-breaking antioxidants.
In the presence of vitamin E, highly reactive free radicals (from processed food, animal products, external toxins, the environment, plastics, pollution, stress, smoking, alcohol and over-exercise) get gifted a hydrogen molecule from Mr E. This hydrogen converts the free radical to a much more neutral compound, which is a lot less damaging to the body. Vitamin C (kiwifruit, capsicum, broccoli, camu camu, gubinge) and selenium (brazil nuts) then help vitamin E to regenerate back to it’s original form, so it’s all ready to get donating again. So we actually only need a small amount of vitamin E, as long as we’ve got sufficient C and selenium to keep it regenerating. Brilliant right?
In the absence of vitamin E though, our original free radical doesn’t have a hydrogen to buddy up with, so instead goes and reacts with polyunsaturated fatty acids (found in nuts, seeds, avocados and other vege) to create additional free radicals in the body. Nature however is smart enough to pop vitamin E into almonds alongside their polyunsaturated fats, to keep those fats healthy and undamaged!
Vitamin E can be destroyed by air, light and heat, which is why dehydrating your almonds or roasting them at low temperatures, is ideal for keeping everything intact. Outside of almonds, some of my other favourite sources of vit E are cold pressed plant oils (sunflower is the highest), nuts and seeds, peanuts, avocado, spinach, kale, kumara/sweet potato and organic non-GMO soy beans.
In terms of how we can absorb it best, vitamin E is fat soluble which means it’s best consumed with a fat containing food. Which is why almonds are such a savvy little bundle - vitamin E keeps their polyunsaturated fats stable and safe, while those fats themselves help the absorption of the vitamin E in the first place. As well as keeping us satiated, energy fuelled, and hormonally balanced. Now that’s a partnership.
Sprinkle these tasty Tamari, Sesame and Karengo Almonds on your next salad, and let me know what you think. They go particularly well with asian inspired flavours, so this Kale and Karengo Salad is a great underbelly. Or use them as the nut and seed component in these Ultimate Salad Bowls. Otherwise just eat them as is for a tasty sugar free snack. Either way, I know you're going to love them.
Another weekend ahead - enjoy that fledgling summer sun (if you're in the Southern hemisphere like me), and til next week, stay happy and well.
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Makes 3 cups
Takes 10 minutes (+ overnight to soak and 24 hours to dehydrate)
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Crunchy, caramelised, cinnamon doused, and lightly salted, these delicious 5-ingredient bites are the yummiest snack and sprinkle out. Low in sugar, 5 minutes to prep, they’ll transform your meals from average to amazing!