Almond flour is an excellent alternative to the refined flour that we commonly use and find in most of the foods that we buy in the supermarket: cookies, cakes, biscuits and breads; and that, unfortunately, they are not the most recommended option by specialists, who on the contrary recommend replacing these with other healthier flours such as almond. If you want to know some reasons to choose almond flour and incorporate it into our daily diet, join us!
Almonds are a source of antioxidants, proteins, lipids, potassium, vitamin E, calcium and magnesium, which we must include in our diet. Consuming small daily servings of this dried fruit becomes an excellent way to absorb healthy fats, among them is 65% of mono-saturated fats whose main function is to protect the heart, thus including it in our daily diet is an excellent idea and a great way to do it is with almond flour.
Ingesting 30 grams of almonds attributes 170 calories to the body, it also contains omega 3 and 6, so in synthesis these nuts provide beneficial nutrients for health and all its benefits are present in almond flour, with which you can substitute wheat flour and it will be adding a high nutritional value, in addition to an exquisite flavour.
The healthy fats present in almond flour act as a protective shield for the heart and minimize the risk of having a heart attack, all this is possible because it is not saturated, and, on the contrary, provides energy, while reducing bad cholesterol levels.
When almond flour is digested, it intervenes in the intestinal process and transit, favouring it by simplifying it. In addition, it is gluten-free, which is why it is healthier than any other and as a great “plus” it can be used in any preparation, from desserts to savoury, imagination is your starting point, you will find a fascinating number of dishes that you can make with the peace of mind that they will be healthy and without neglecting the rich flavour that is sought in each meal.
Almond flour benefits:
- Carbohydrate content
- It has a lot of fibre, is easily digested and favours the digestive processes.
- It is high in healthy fats.
- It is a great source of magnesium and potassium, in addition to being low in sodium.
- It has a low glycaemic index, making it ideal for diabetics as it helps reduce blood sugar levels.
- High in protein.
- Important source of macronutrients.
- It provides high levels of energy.
Despite its multiple advantages, not everything is not wonderful with almond flour, it contains a high caloric content, since only 100 grams provide 604 kilocalories, so its consumption is not recommended in people who are overweight or obese. However, despite this large calorie intake, if consumed in moderation it would not represent any risk of weight gain; In addition, thanks to its dietary fibre it is easily digested. The recommended amount of almond flour is half a cup a day.
Getting it is very simple, from health food stores to supermarkets and pharmacies, however, if you want it can also be prepared at home easily and quickly, for this you will only need natural and peeled almonds. You will have to place the peeled almonds in a processor and after processing it for a few seconds you will get a medium texture, which will be crushed a little more until the texture is smooth, the ideal point is in the middle, neither very fine nor extremely thick.
A tip, I tried that the processor does not have water or is humid to avoid that the ground almond cakes, and thus it has a very loose and perfect almond flour. With this, you can enjoy homemade almond flour in an artisanal and quick way, ready to enjoy its benefits, whether in desserts or breads, its flavour and benefits will add it to your daily meals.
Rich and healthy recipes with almond flour
If you have already bought almond flour or decided to make it at home, it is time to prepare some recipes. This flour is ideal for making desserts and even for breading, it gives a crispy and delicious touch to these preparations. Let’s look at three recipes that are very easy to prepare and delicious.
Almond pancakes
This recipe is very popular in the “fitness world” because these pancakes (pancakes, pancakes, hotcakes, pancakes) are gluten free, low in carbohydrates and sugar, they are ideal for breakfast or dinner. Fitness expert and personal trainer Sascha Barboza explains how to prepare them, very easy and fast. You need 1/3 cup of almond flour, 1 tablespoon of butter, 1 egg + 2 egg whites, 1 teaspoon of cinnamon, 2 sachets of sweeteners without calories, to prepare the mixture all ingredients are blended and voila! Cook in a non-stick skillet for two minutes on each side or until golden brown. They can be eaten alone or accompanied by a calorie-free jam.
Healthy brownie
The specialist in nutrition and dietetics Noelia Herrero, in the portal “Diabetic sweets” teaches us how to prepare a delicious brownie without sugar and without flour, ideal for celiac (gluten intolerant) and diabetics. Its preparation is very simple, keep reading! In a saucepan over medium-low heat, melt 200 grams of light butter together with 200 grams of chocolate without sugar or gluten, stir until all the chocolate melts, remove and let cool slightly.
In a bowl beat 3 eggs with two tablespoons of sweetener, add 50 millilitres of milk, 1 tablespoon of coconut oil and 1 teaspoon of vanilla and beat. Incorporate the chocolate mixture and integrate very well, then add 70 grams of almond flour and beat.
Finally, 100 grams of walnuts are chopped and incorporated into the mixture with a spatula. We place the mixture on a tray, we take it to a previously preheated oven at 180 ºC for 20 minutes. Remember the brownie should be a little damp, so keep an eye on the cooking so that it does not dry out too much.
Almond flour cookies
In the web portal Free Recipes they teach us to prepare delicious sugar-free and lactose-free almond cookies, very easy to make, rich and healthy. To prepare them, beat 1 egg with 4 tablespoons of honey, add 1 tablespoon of soft butter and mix well. Then add 100 grams of almond flour, 80 grams of whole wheat flour, ½ teaspoon of baking soda, 1 teaspoon of cinnamon, 1 pinch of salt and 1 handful of chopped walnuts. We mix very well, it can be with the hands if necessary, until a compact mass is formed. The dough is stretched to half a centimetre thick, and a cookie cutter or the mouth of a glass is used to shape them. They are placed on a floured tray or with baking paper, and baked at 180ºC for 15 minutes. One trick: You can substitute whole wheat flour for rice flour and it becomes a perfect recipe for celiac.
In short, there are many reasons to choose almond flour as part of our diet, its health benefits are many and the delicious ways to incorporate it into our diet are almost endless; that’s why it is an excellent and very healthy alternative that you can consider. Remember to consult your doctor before making any changes to your diet.
This article is informative and is not intended to serve as a diagnosis, prescription or treatment of any type of ailment. This information is not a substitute for consulting a doctor, specialist or health professional.
ALFA