Almond is a type of oilseed derived from almond, a tree of the rosacea family, found in countries with temperate climate such as Portugal, Iran, Afghanistan and Australia.
Its fruit contains a seed, the almond, and is covered by a brown skin, which should be removed for consumption.
According to nutritionist Patricia Cruz, almond has the following possibilities of consumption: fresh, roasted, caramelized, in chips or even grinding it and producing a flour.
Among its prominent components, it is possible to mention the high doses of folic acid and vitamin E, arginine, fibers and mineral salts, ensuring varied benefits for those who add it to their menu.
9 Benefits of Almond Flour
Almond flour preserves the original advantages obtained through the consumption of oilseed, facilitating its culinary use when inserted in sweet or salty recipes, allowing to enjoy all its benefits. Check out some of the advantages that the regular consumption of almond flour provides according to the nutritionist:
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1. Low carbohydrate option: Ideal for those seeking an option for weight loss, almond flour is widely used in the preparation of low carb recipes, producing breads, cakes and cookies, and has a low glycemic index.
2. Does not have gluten: As the professional reveals, almond flour is naturally free from this group of proteins, making it a good choice for celiac or gluten-sensitive people.
3. Assists in the fight against cardiovascular diseases: "Because it is rich in monounsaturated and polyunsaturated fats, the risks of acquiring cardiovascular disease decrease, as does the fraction of bad cholesterol, known as LDL," he explains.
4. Combat free radical formation: According to Patricia, because it has antioxidants such as vitamin E, almond flour helps reduce the formation of free radicals, responsible for premature aging and even the development of cancer.
5. Promotes satiety: This flour is rich in fiber, helping to feel satiated and "still contributing to the control of diabetes mellitus due to the decrease in free insulin after meal", adds the professional.
Read also: Know what glycemic index is and why knowing it is so important
6. Guarantees stronger bones and teeth: It has large amounts of calcium, magnesium and phosphorus, providing stronger teeth and bones, helping to fight osteoporosis.
7. Energetic Food: Among its components, copper, manganese and riboflavin ensure easier and faster energy synthesis, providing greater disposition.
8. Rich in Protein: Having high doses of protein, almond flour is a good option for those who practice physical activities, helping to gain muscle mass.
9. Prevents brain damage: Vitamins B6 and E fight the aging of neurons, helping to preserve good memory. In addition, magnesium still strengthens the neural network and omega 3 and 6 contribute to the proper functioning of the brain.
Nutritional table
Due to its grinding process does not eliminate any of the components present in its in natura version, the nutritional table of almond flour resembles the oilseed version.
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According to the nutritionist, the almond, when processed into flour, in a portion of 100 grams will have the following nutritional values: 580 kcal, 20g of carbohydrate, 22g of protein, 50.6 g of lipids (4g of saturated fat and 0 (0 g trans), 10.6 g fiber and 0.6 mg sodium.
With this data, it is even easier to visualize the advantages of its consumption, and to understand a little more the beneficial properties of this food.
How to make your almond flour at home
The process for making almond flour is easy, practical and does not require many steps. Check out the explanation given by the professional:
Ingredients
- Almonds
- Water to cover almonds
Method of preparation
The first step is to remove the skin from almonds. To do this, simply put them in hot water for about 3 minutes. After removing the shells, take them to bake in low oven, only to dry, avoiding the same tower. Then remove them from the oven. After cooling, beat everything in a blender or processor until it becomes a flour. We recommend storing in a dark pot in a cupboard or refrigerator.
Where to buy almond flour
Usually found in health food stores and some supermarkets, it can still be purchased at online stores, making it easy to buy. According to Patricia, its value varies widely, often depending on the region, but its average price is $ 35.00? 500 g.
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How to consume this food?
According to the professional, there is no amount indicated for daily consumption, which should be added to the diet, taking into account its caloric and nutritional value. "Usually present in breads, cakes, biscuits and some savory dishes such as fish, meat and savory cakes, can be used in various recipes," he adds.
Here's a selection of delicious sweet and savory fears using almond flour to inspire you:
Salty Recipes
1. Low carb bread: Taking advantage of its reputation for low carbohydrates, here almond flour will result in a tasty loaf of bread and can be enjoyed for breakfast or an afternoon snack. Made with few ingredients, it is ready in about 30 minutes.
2. Gluten-free and lactose-free almond bread: In addition to almond flour, this recipe also includes sweet flour, golden flaxseed flour, salt, sugar, yeast and eggs. Ideal choice for lactose intolerant or milk allergic.
3. Salty Cupcake: Protein-rich muffin uses canned tuna as the main ingredient in its filling. Adding creaminess to it, we still use sour cream, grated Parmesan cheese, mozzarella cheese and chopped olives for a unique flavor.
4. Blender chicken pie: for pasta, almond flour, eggs, olive oil, water, grated Parmesan cheese, oregano, salt, pepper and yeast. The stuffing is even tastier with a mix of assorted vegetables, boiled and shredded chicken, grated mozzarella cheese and sliced olive.
5. Salted almond flour pie: with the dough having ingredients and preparation similar to the previous one, the differential of this pie is in the filling, prepared with tomato sauce, solid tuna in water, diced tomatoes, sliced onion, cheese Grated mozzarella and tasty olives.
6. Farofa fit: ideal for accompanying other dishes or being tasted alone, this farofa has protein ingredients such as almond flour, Brazil nuts and flaked quinoa, making it a great choice for those who practice more intense physical activity.
Cakes and Pies
7. Almond cake: Here, besides being used as flour, almonds also help to make the cake even more beautiful by being spread over its surface. With quick preparation, it is ready in about 35 minutes in the oven at 180 ° C.
8. Light almond cake: Lighter than the previous version, it is a good option for those who want to enjoy a cake without worrying so much about calories. With coconut flavor, take coconut milk, shredded coconut and coconut oil in its preparation.
9. Banana and almond flour cake: easy to make, doesn't need to be beaten in a blender or mixer, just mix the ingredients by hand and bake. To add more nutrients, chia and flaked oats are added to the mix.
10. Chocolate and almond cake: With a breathtaking look, this cake does not require yeast. The mixture of dark chocolate with butter, egg whites, icing sugar and almond flour forms the dough, while the topping becomes more interesting with the addition of black pepper and lemon.
11. Orange and almond-soaked cake: The difference of this cake is that it is served soaked in a delicious syrup made with orange juice and sugar, ensuring texture and unique flavor.
12. Orange Scented Cake: With a few ingredients, this cake is ready in just 25 minutes in the oven. Ideal for a last-minute visit or for a sip when you feel like eating candy.
13. Almond and Lemon Cornmeal Cake: Another gluten-free and lactose-free option, this cornmeal cake gets a lemon syrup with icing sugar, making it even tastier.
14. Sicilian ricotta, almonds and lemon cake: With a wet texture, this cake has light dough, made with almond flour, ricotta, icing sugar, butter, vanilla essence, sicilian lemon zest and eggs. To decorate it, almond flakes.
15. Almond flour sablée paste: ideal for sweet recipes, has a delicate texture, those that melt in the mouth. For ease of handling, almond flour is mixed with wheat flour, icing sugar, egg, butter and salt.
16. Almond cream pear pie: a typical recipe from French gastronomy, besides taking the almond flour in the dough, it also gets an almond cream to accompany the tasty pears. Refinement and much flavor!
17Chocolate Mousse Pie: The yield of this delicious pie is 10 servings, making it a good choice to enjoy with friends or family. It is ready in about 60 minutes and chooses the dark chocolate as the main highlight.
18. Almond White Chocolate Pie: Ideal to be savored with a ball of lemon ice cream, this pie uses almond flour, butter, icing sugar, vanilla extract, yeast, unsalted butter, eggs, cornstarch and Of course, the white chocolate. To garnish, almond blades.
19. Fig cake with almond paste: the stuffing is fig and the dough is of the "rotten" type, those that melt in the mouth. To top it off, a delicious almond cream made with vanilla bean, eggs, wheat flour, almond flour and refined sugar.
Sweets and cookies
20. Almond flour brigadeiro: the brigadeiro is made in the conventional way, mixing condensed milk, butter and chocolate. The difference is in the topping: after rolling it, instead of sprinkling chocolate confectionery, exchange for almond flour, adding crispness to it.
21. Almond sweetie: For this sweet, just mix condensed milk, almond flour and butter, bring to the fire to the point of rolling and pass it on a roll of rolled almonds.
22. Almond flour au gratin: Almond flour here, along with other ingredients, will result in a kind of "crumble", that ideal sweet flour crumble. These will be added in a refractory lined with pitted plums, which, after being baked, will melt and release all flavor on the plate.
23. Gluten-free Petit Gâteau: This gluten-free version is second to none to the original recipe for sweetheart muffins around the world. Among the ingredients of its preparation are almond flour, unsalted butter, 65% chocolate, eggs, sugar and salt.
24. Lemon Curd Tart: Another recipe using this kind of flour for rotten dough, this tart gets a tasty lemon cream on the inside, plus homemade whipped cream and lemon zest for garnish.
25. Almond Flour Chocolate Cupcake: A gluten-free recipe that takes a mix of flour, cocoa and cinnamon powder, and coconut sugar to complement dry ingredients. Sugarcane syrup helps sweeten the muffin and the syrup is made with agave, blackberry syrup and cocoa powder.
26. Special rain cake: full of flavor, this recipe takes as a different ingredient the orange blossom water, perfuming and giving an unusual aroma to the cake.
27. Almond muffin: A traditional French recipe, it mixes textures and results in a moist, dense and crispy muffin at the same time. Known as financier, it is ready in a total of 40 minutes, 20 minutes being dedicated to its preparation and the other 20 in the oven.
28. Almond flour cookie: Almond flour may be substituted for flour with any other oilseed, mixed with icing sugar, room-temperature butter, salt, egg and wheat flour.
29. Almond Cookies: Easy and simple recipe, it is free of gluten, milk and egg, making it a good choice for vegans, celiac and allergy sufferers. To make it, just mix oatmeal, almond flour, crushed pistachio, coconut oil and sugar cane honey or honey to sweeten.
30. Chocolate Chip Almond Cookies: If desired, chocolate chip can be substituted for sugar-free carob. Yielding eight servings, just mix almond flour with egg whites, salt and sweetener.
31. Lemon and almond cookies: With a strong citrus flavor, lemon juice, as well as its zest, are ingredients that guarantee the flavor of these cookies. Here almond flour is still blended with wheat flour for a more supple texture.
32. Cinnamon and almond stars: Gluten-free and lactose-free, it uses, in addition to almond flour, chopped almonds, ensuring an even crunchier texture. Orange juice helps to scent and taste the cookie, while icing sugar ensures easier handling of the dough.
33. Macarons: Traditional French sweet, macarons are delicate biscuits famous around the world. Its pasta only takes almond flour, icing sugar, egg white, crystal sugar and food coloring, allowing varied shades according to the creativity of the cook.
34. Brownie fit with almond flour: It has no milk or gluten in its preparation and its dough is based on sweet potato, becoming a low calorie candy. Despite being a version with this unusual ingredient, its texture and creaminess is surprising, leaving nothing to be desired for its traditional version.
35. Almond flour-free brownie: Almond flour is here mixed with rice flour and potato starch, ensuring a gluten-free recipe.If you want to add crispness to the dough, bet on walnuts, macadamias or even almonds in pieces.
36. Almond, Honey and Cinnamon Flour Pancake: Simple and easy to make, it yields one serving, making it a good choice for breakfast or afternoon snack. To prepare it, simply mix an egg, a tablespoon of almond flour, a teaspoon of honey and cinnamon to taste.
37. Almond Flour and Coconut Pancake: Another delicious pancake option, here the almond flour and the egg are mixed with the coconut flour, being prepared in the frying pan and yielding two small portions.
Rich in proteins, minerals, vitamins and omega 3 and 6, almond flour is a versatile ingredient that can be inserted into the daily menu through tasty sweet or savory recipes. Choose your favorite and prove its benefits.
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