Three Es of Wellness Articles & Resources

7 ways almonds up your Eat Clean snack game
Almonds are a key food in a busy, Eat Clean life.  These nuts, which grow on trees, tick off many boxes from being plant-based, portable, delicious, nutritious and high in protein to also being sustainable.  In short, almonds are the perfect food for your Clean Living lifestyle.
If you were to spend a day with me you would find this to be true. Almonds or almond-based foods are everywhere on my menu, that’s how perfectly they align with my Eat Clean principles.  

Here’s what a sample Tosca Reno Almond day might look like:
Pre-workout snack:2 teaspoons natural almond butter + 2 Medjool dates
Post-workout breakfast:2 slices Paleo Loaf* (made with almond meal) + 2 tablespoons natural almond butter
Mid-morning snack:A handful of unsalted almonds + 1 piece of in-season fruit
Lunch:Mixed Greens Salad topped with salad vegetables, 2 tablespoons slivered almonds and 4 oz. protein
Mid-afternoon snack:2 tablespoons Classic Almond Butter Hummus* + 1 cup raw crudités
Dinner:Almond Encrusted Tilapia, ½ cup brown rice, 2 cups in season, steamed vegetables
Evening Snack:Handful of Spicy Nut Mix + cup of herbal tea
*recipe included below
It’s easy to see that almonds fit into a healthy, clean living lifestyle at any point in the day.  They are a highly versatile food that can be enjoyed savoury or sweet. Their versatility as a nourishing snack is undeniable.
When I travel, these beautiful brown nuts factor in even more strongly. Clearing security with any food can feel impossible but almonds travel perfectly.  I usually mix them with dates and small pieces of dark chocolate, place them in a small container and have them in my carry on. That way I’m never at a loss for what to eat when I’m on international flights where snack and food offerings are decidedly not clean. 
Their neat little packages make almonds easy to transport and neat to eat right out of your hand.  Just 12 almonds and a steaming cup of herbal tea will keep you satisfied and nourished. Rich in protein, fibre, healthy fats and flavour, almonds are just the right snack.
Keep natural almonds in your cooler or your car, gym bag or purse too.  
Almonds are an ideal Eat Clean food that keeps your weight loss and wellness goals on track.  
Here are 7 ways to make your day an almond day too:

Carry almonds with you wherever you go as a natural and satisfying, clean snack.  Easy to eat out of hand, and requiring no additional packaging, almonds are efficient and eco-friendly.
Use almond butter as part of your pre-workout nourishment especially when paired with a quick-release fruit like dates or banana.
Add almonds to a plant-based diet as a solid protein source. Every 1-ounce serving (about 23 nuts) delivers 6 grams of protein.
Add almonds to salads and other recipes to increase fibre intake.  Those same 23 nuts will drive up your fibre intake by 4 grams.
Satisfy your fat needs with almonds: a 1oz serving contains 14 grams of heart-friendly monounsaturated fats.  Healthy fats also keep you satiated longer.
Increase your antioxidant score by eating almonds with the brown skin on. There are 20 powerful antioxidants + loads of vitamin E that help to reduce inflammation.
Almonds are versatile in any diet as they can be made into milk and butter, chopped, ground or slivered. They can be eaten sweet or savoury, as snacks or main meals.

Almonds truly are your ideal go-to Eat Clean snack.  Eat your way to wellness with these little beauties. 

I just have to share one of my all-time favourite almond-based recipes with you. The Paleo Loaf is versatile and delicious. You can enjoy it savoury or sweet.  The Classic Almond Butter Hummus is a perfect spread.

Kale Chimichurri Sauce

Yield: 2 cups

Prep Time: 10 minutes

Total Time: 10 minutes

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Ingredients

• 1 cup washed, packed kale, ribs removed
• 1 cup packed fresh cilantro leaves
• ½ cup olive oil
• ¼ cup lime juice
• 2 cloves garlic
• 1 tsp pink salt
• ½ tsp red pepper flakes

Instructions

1. Place all in a food processor and process until coarse mixture results. If the mixture is too thick, thin with water.  
2. Refrigerate until ready to use.

Notes

Check out Tosca's recommended list of Best Blenders for Meal Prepping here!

Recommended Products

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• 
  Ninja QB1004 Blender & Food Processor

Marinated Top Sirloin Cap Steak

Yield: 4

Prep Time: 15 minutes

Cook Time: 25 minutes

Additional Time: 5 hours 15 minutes

Total Time: 5 hours 15 minutes

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Ingredients

• 2 lbs truLOCAL sirloin cap steak
• ½ cup low sodium tamari or Bragg’s Soy sauce
• ½ cup olive oil extra virgin
• Juice of 4 limes, freshly squeezed
• ¼ cup apple cider vinegar
• ¼ cup molasses
• 1 Tbsp Worcestershire sauce
• 1 shallot minced
• 3 cloves garlic minced
• ⅓ cup parsley italian flat leaf, minced
• ⅓ cup cilantro minced
• 1 tsp cumin
• 1 tsp black pepper or to taste
• 1 pinch pink salt used as finishing salt

Instructions

1. Trim steak of large pieces of fat, silver skin, or connective tissue. Place steak in a shallow glass baking dish. Set aside.
2. Chop and mince garlic, shallots, parsley, and cilantro. Combine in a medium mixing bowl.
3. Add all the liquid ingredients, cumin, salt and black pepper to the bowl and whisk to incorporate. 
4. Pour marinade on steak, making sure marinade covers well. Cover and set in the refrigerator to marinate for 5 hours.
5. Remove steak from the refrigerator 1 hour prior to grilling and allow steak to come to room-temperature.
6. Preheat grill to high.
7. Sear steak over direct high heat 3 minutes per side. Move to indirect side of the grill and continue cooking approx. 6 minutes each side (for Medium). Check internal temperature with a meat thermometer to check the desired doneness (Temperatures and times are approximate)
8. Rare: 125°F Medium Rare: 135°F Medium Rare: 145°F Medium Well: 155°F Well: 165°F+
9. Remove from heat.  Allow steak to rest for 15 minutes. Slice into ¼" strips across the grain and serve with Kale/Chimichurri Sauce (recipe follows), over mixed salad greens.

What is your favourite way to consume almonds? Have a favourite recipe? Please share in the comments below.
Remember, I am always listening.
Tosca Reno