Sweet, mild almonds are nutritional superheroes. An ounce (a handful, or about 24 nuts) contains 6 protein grams (the same as an egg) and 3 grams fiber, and is way up there in essential magnesium and vitamin E.

That handful has about 160 calories and 14 fat grams -- the monounsaturated kind that lowers cholesterol, especially the pesky LDL kind, and makes you feel full in a way a handful of chips just can't. Unless you have nut allergies, almonds are an indulgence you can feel good about.

Delightful by themselves, almonds (about $9.30 per pound) take many forms, and we're not just talking about chocolate-covered.

•  Almond Breeze almond milk ($2.49, 1 quart). It's an awesome alternative to dairy and soy milk, with fewer calories than either. One creamy cup of unsweetened (yet naturally sweet) almond milk has 40 calories, 3 fat grams and 1 protein gram.

•  MaraNatha almond butter ($12.99, 16 ounces) makes a great if grainy treat. You have the oil-separation issue, but just stir it together and enjoy. Two tablespoons contain 180 calories, 16 fat grams, 5 protein grams and 4 fiber grams.

•  Almond oil, popular for massage, also has culinary talents. A drizzle of a brand like International Collection ($6.99, 8.45 ounces) adds dimension to salads and can withstand cooking temperatures. One tablespoon has 120 calories (same as most oils) and 14 fat grams.

•  Almond flour, which, unlike the above, requires a trip to the natural foods store, is raw, blanched almonds, finely ground. Brands include Bob's Red Mill ($13.99, 16 ounces). Also known as almond meal, it can replace up to a quarter of the regular flour in recipes, giving cookies, muffins and cakes a confectionary quality and a slightly crumbly texture. A quarter-cup has 160 calories, 14 fat grams, 6 grams protein and 3 of fiber.

Ellen Kanner writes about vegetarian concerns. She blogs at www.edgyveggie1.blogspot.com.

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