Ingredients · Nuts & seeds

Almonds

About 80mg of calcium and nearly 4g of fibre in a 30g handful, which is unusual for a nut.

Nutrition per portion

Keep it well: A sealed glass jar in a cool cupboard keeps them fresh for months.

Reach for it when the week brings:

Put it to work

Showing 6 of 33; see them all.

Fragrant biryani where cauliflower rice replaces half the basmati; all the aroma, gentler curve.

50 min 34g protein

A two-minute blender breakfast: berries, banana, soya milk, flax and oats.

5 min 13g protein

Crisp harissa-rubbed tofu over fruity couscous with almonds and mint.

30 min 23g protein

Layers of vanilla soya yogurt, warm roasted berries and a flax-oat crumble.

30 min 9g protein

No-bake bites of dates, apricots, flax, sesame and oats for the 4pm drawer.

15 min 3g protein

Oats cooked in soya milk with chopped apricots, finished with almond butter and flax.

15 min 15g protein