How to Eat Apricot Kernels: Benefits, Recipes and Tips

Introduction

Apricot kernels are small, almond-shaped seeds found inside the pits of apricots. They have a sweet, nutty flavor and are full of healthy fats, vitamins, and minerals. Apricot kernels can be eaten raw, roasted, or ground into flour as an ingredient in many dishes. Read on to discover the health benefits of apricot kernels, how to safely consume them, and delicious recipes to try.

What are Apricot Kernels?

Apricot kernels are the edible seeds found inside the pits of apricots. The kernel is the seed of the fruit, which is protected by a hard shell. Inside the hard shell is a white, almond-shaped seed. When the seed is dried, it has a sweet, nutty flavor.

Apricot kernels are high in nutrients and contain healthy fats, vitamins, and minerals. They are also a source of dietary fiber, which helps to keep you feeling full and aids in digestion. Additionally, apricot kernels contain compounds that may have anti-inflammatory and cancer-fighting properties.

How to Incorporate Apricot Kernels into Your Diet

There are several ways to incorporate apricot kernels into your diet. You can eat them raw, roasted, or ground into flour. They can also be added to smoothies, salads, and other dishes for an extra boost of nutrition. Here are some tips for eating more apricot kernels:

• Add a handful of apricot kernels to your morning oatmeal or yogurt.
• Mix apricot kernels into your favorite trail mix.
• Sprinkle a few apricot kernels over your salad.
• Make your own homemade granola bars with apricot kernels.
• Blend apricot kernels into your smoothie.

Nutritional Breakdown of Apricot Kernels

Apricot kernels are a nutritional powerhouse. According to the USDA, one ounce (28 grams) of dried apricot kernels contains the following nutrients:

• Calories: 156
• Protein: 6.3 grams
• Fat: 13.4 grams
• Carbohydrates: 4.8 grams
• Fiber: 2.7 grams
• Vitamin E: 1.2 milligrams
• Magnesium: 63 milligrams
• Potassium: 241 milligrams
• Phosphorus: 143 milligrams
• Zinc: 0.9 milligrams

Apricot kernels are also a good source of iron, calcium, and vitamin B6.

The Health Benefits of Eating Apricot Kernels

In addition to providing essential vitamins and minerals, apricot kernels offer a number of potential health benefits. Here are a few of the benefits associated with eating apricot kernels:

Improved Digestive Health

Apricot kernels are a good source of dietary fiber, which helps to keep you feeling full and aids in digestion. One study found that a diet rich in dietary fiber was linked to lower rates of colon cancer. Additionally, dietary fiber can help to reduce constipation and other digestive issues.

Anti-Inflammatory Effects

Apricot kernels contain compounds known as amygdalin and laetrile, which have been shown to have anti-inflammatory properties. In a study on rats, researchers found that apricot kernel extract reduced inflammation in the animals’ intestines. However, more research is needed to determine the effects of apricot kernels on humans.

Potential Cancer Prevention

Studies suggest that the compounds in apricot kernels may have cancer-fighting properties. In a study published in the journal Cancer Research, researchers found that laetrile, a compound found in apricot kernels, had anti-cancer effects on human cancer cells. However, more research is needed to confirm these findings in humans.

How to Choose the Best Quality Apricot Kernels

When shopping for apricot kernels, it’s important to choose the best quality product. Here are a few tips for choosing the best apricot kernels:

Consider Organic Options

When possible, opt for organic apricot kernels. Organic apricot kernels are grown without the use of synthetic pesticides and fertilizers, which can help to ensure that you’re getting the highest quality product.

Look for Freshness and Quality

Choose apricot kernels that are fresh and free from any discoloration or mold. The kernels should also be free from any foreign objects or debris. If you’re buying pre-packaged apricot kernels, make sure to check the expiration date on the package.

Tips for Safely Consuming Apricot Kernels

It is important to follow safety guidelines when consuming apricot kernels. Here are a few tips for safely consuming apricot kernels:

Start with a Small Amount

When introducing apricot kernels into your diet, start with a small amount. Begin by adding a few apricot kernels to your meals and snacks. As you become more comfortable with the taste and texture, you can gradually increase the amount you consume.

Avoid Combining with Other Foods

Avoid combining apricot kernels with other foods, such as nuts, seeds, or grains. This can increase the risk of food poisoning or allergic reactions. Additionally, avoid consuming large amounts of apricot kernels at once, as this can lead to digestive upset.

Recipes for Delicious Dishes Using Apricot Kernels

Apricot kernels can be used in a variety of dishes for an extra boost of nutrition and flavor. Here are a few recipes to get you started:

Apricot Kernel Granola

Ingredients:

• 2 cups rolled oats
• 1/2 cup almonds, chopped
• 1/2 cup walnuts, chopped
• 1/2 cup apricot kernels
• 1/4 cup honey
• 2 tablespoons coconut oil, melted
• 1 teaspoon cinnamon

Instructions:

• Preheat oven to 350 degrees Fahrenheit.
• In a large bowl, combine oats, almonds, walnuts, and apricot kernels.
• In a separate bowl, whisk together honey, coconut oil, and cinnamon.
• Pour the wet ingredients over the dry ingredients and mix until everything is evenly coated.
• Spread the mixture onto a baking sheet lined with parchment paper.
• Bake for 20 minutes, stirring halfway through.
• Allow the granola to cool before serving.

Apricot Almond Muffins

Ingredients:

• 1 cup all-purpose flour
• 1/2 cup almond flour
• 1/4 cup sugar
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1/2 cup apricot kernels, chopped
• 1/2 cup milk
• 1/4 cup vegetable oil
• 1 egg

Instructions:

• Preheat oven to 375 degrees Fahrenheit.
• In a large bowl, whisk together flours, sugar, baking powder, and salt.
• Stir in apricot kernels.
• In a separate bowl, whisk together milk, oil, and egg.
• Add the wet ingredients to the dry ingredients and stir until just combined.
• Divide the batter into 12 muffin cups lined with paper liners.
• Bake for 15–20 minutes, or until a toothpick inserted into the center comes out clean.
• Allow the muffins to cool before serving.

Apricot Kernel Salad

Ingredients:

• 1 head romaine lettuce, chopped
• 1/2 cup apricot kernels
• 1/2 cup feta cheese, crumbled
• 1/2 cup cherry tomatoes, halved
• 1/4 cup olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon honey
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions:

• In a large bowl, combine lettuce, apricot kernels, feta cheese, and cherry tomatoes.
• In a small bowl, whisk together olive oil, vinegar, honey, and mustard.
• Pour dressing over the salad and toss to combine.
• Season with salt and pepper to taste.
• Serve chilled.

How to Store and Prepare Apricot Kernels

It’s important to store and prepare apricot kernels correctly to ensure the best quality and taste. Here’s what you need to know about storing and preparing apricot kernels:

Storing Apricot Kernels

Store apricot kernels in an airtight container in a cool, dry place. If stored properly, apricot kernels can last up to six months.

Preparing Apricot Kernels

To prepare apricot kernels, first remove the shells by gently cracking them open. Next, spread the kernels on a baking sheet and bake at 350 degrees Fahrenheit for 10–15 minutes. Once cooled, the kernels are ready to be eaten or used in recipes.

The History and Uses of Apricot Kernels

Apricot kernels have been used for centuries for their medicinal properties. Here’s a look at the history and modern uses of apricot kernels:

Historical Uses of Apricot Kernels

Apricot kernels have been used for centuries for their medicinal properties. In ancient China, apricot kernels were used to treat digestive issues, fever, and skin conditions. In traditional Indian medicine, apricot kernels were used to treat respiratory ailments and to stimulate the appetite.

Modern Uses of Apricot Kernels

Today, apricot kernels are used in a variety of products, including oils, lotions, soaps, and cosmetics. Additionally, apricot kernels are used in cooking and baking, as well as in natural remedies for various ailments.

Conclusion

Apricot kernels are a nutritious snack with a variety of potential health benefits. They are high in essential vitamins and minerals, and contain compounds that may have anti-inflammatory and cancer-fighting properties. To reap the benefits of apricot kernels, remember to choose the best quality product, consume them in moderation, and store them properly. With the right recipes, apricot kernels can be a delicious and nutritious addition to your diet.