Almond flour: good reasons and recipes to add it to your menu

Almond is a type of oilseed derived from the almond tree, a tree of the rose family, found in countries with temperate climates such as Portugal, Iran, Afghanistan and Australia.

Its fruit contains inside a seed, the almond, which is covered by a brown skin, which must be removed for consumption.

According to nutritionist Patricia Cruz, the almond has the following possibilities of consumption: in natura, toasted, caramelized, in flakes or still grinding it and producing a flour.

Among its outstanding components, it is possible to mention the high doses of folic acid and vitamin E, arginine, fibers and mineral salts, guaranteeing 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 the oilseed, facilitating its culinary use when inserted in sweet or savory recipes, making it possible to enjoy all its benefits. Here are some of the benefits that regular consumption of almond flour allows, according to the nutritionist:

1. Low carbohydrate option: ideal for those looking for an option for weight loss, almond flour is widely used in the preparation of low carb recipes, producing breads, cakes and cookies, in addition to having a low glycemic index.

2. Does not contain gluten: as revealed by the professional, almond flour is naturally free from this group of proteins, making it a good option for people with celiac disease or gluten sensitivity.

3. It helps in the fight against cardiovascular diseases: “because it is rich in monounsaturated and polyunsaturated fats, the risks of acquiring cardiovascular disease decrease, as well as the fraction of bad cholesterol, known as LDL”, he explains.

4. Combats the formation of free radicals: according to Patricia, by having antioxidants such as vitamin E, almond flour helps in reducing 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 satiety and “still contributing to the control of diabetes mellitus, due to the decrease in post-meal free insulin”, adds the professional.

6. Ensures stronger bones and teeth: it has large amounts of calcium, magnesium and phosphorus, providing stronger teeth and bones, helping to fight osteoporosis.

7. Energy food: among its components, copper, manganese and riboflavin guarantee an easier and faster energy synthesis, providing greater disposition.

8. Rich in proteins: having high doses of proteins, 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 fortifies the neural network and omega 3 and 6 contribute to the proper functioning of the brain.

Nutritional table

Due to its milling process not eliminating any of the components present in its in natura version, the nutritional table of almond flour is similar to the oilseed version.

According to the nutritionist, the almond, when transformed into flour, in a 100-gram portion 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 of trans), 10.6 g of fiber and 0.6 mg of sodium.

With these data, it is even easier to visualize the advantages of its consumption, in addition to understanding a little more the beneficial properties of this food.

How to make your almond flour at home

The process to make almond flour is easy, practical and does not require many steps. Check out the explanation given by the professional below:

Ingredients

• Almonds
• Water to cover the almonds

Preparation mode

The first step is to remove the skin of the almonds. To do this, just put them in hot water for about 3 minutes. After removing the skins, take them to bake in a low oven, just to dry, avoiding the same tower. Then, remove them from the oven. After cooling, blend everything in a blender or food processor, until it turns into a flour. It is recommended to store in a dark pot in the cupboard or refrigerator.

Where to buy almond flour

Usually found in natural products stores and some supermarkets, it can still be purchased in online stores, making it easier to buy. According to Patricia, its value varies a lot, depending on the region, but its average price is R$35.00 – 500 g.

How to consume this food?

According to the professional, there is no recommended amount for daily consumption, which should be added to the food plan, taking into account its caloric and nutritional value. “Usually present in breads, cakes, cookies and some savory dishes such as fish, meats and savory cakes, it can be used in a variety of recipes”, he adds.

Check out a selection of delicious sweet and savory recipes using almond flour below to inspire you:

savory recipes

1. Low carb bread: taking advantage of the fame of having a low amount of carbohydrates, almond flour here will result in a tasty loaf of bread, which can be enjoyed at breakfast or afternoon snack. Made with just a few ingredients, it’s ready in about 30 minutes.

2. Gluten-free and lactose-free almond bread: in addition to almond flour, this recipe also uses sweet flour, golden flaxseed flour, salt, sugar, yeast and eggs. Ideal option for lactose intolerant or milk allergic.

3. Savory Cupcake: protein-rich cupcake that uses canned tuna as the main ingredient in its filling. Adding creaminess to it, sour cream, grated Parmesan cheese, mozzarella cheese and chopped olives are used for an unparalleled flavor.

4. Blender chicken pie: for the dough, almond flour, eggs, olive oil, water, grated parmesan cheese, oregano, salt, pepper and yeast. The filling is even tastier with a mix of assorted vegetables, cooked and shredded chicken, shredded mozzarella cheese and sliced ​​olives.

5. Salted pie with almond flour: with the dough having ingredients and preparation similar to the previous one, the differential of this pie is in the filling, made with tomato sauce, solid tuna in water, diced tomato, sliced ​​onion, cheese grated mozzarella and tasty olives.

6. Farofa fit: ideal to accompany other dishes or to be tasted alone, this farofa takes protein ingredients such as almond flour, Brazil nuts and quinoa flakes, making it a great option for those who practice more intense physical activities.

cakes and pies

7. Almond cake: here, in addition to being used as flour, almonds also help to make the cake even more beautiful when spread over its entire surface. With quick preparation, it is ready in about 35 minutes in the oven at 180° C.

8. Light almond cake: lighter version than the previous one, it is a good option for those who want to taste a cake without worrying so much about excess calories. With coconut flavor, it takes coconut milk, grated coconut and coconut oil in its preparation.

9. Banana and almond flour cake: easy to make, it doesn’t need to be beaten in a blender or mixer, just mix the ingredients by hand and put it in the oven. To add more nutrients, chia and rolled oats are added to the mix.

10. Chocolate and almond cake: with a breathtaking look, this cake does not need yeast. The mixture of dark chocolate with the butter, egg whites, icing sugar and almond flour form the dough, while the topping is made more interesting with the addition of black pepper and Sicilian lemon.

11. Cake soaked in orange and almonds: the differential of this cake lies in the fact that it is served soaked in a delicious syrup made with orange juice and sugar, ensuring unparalleled texture and flavor.

12. Scented orange cake: from just a few ingredients, this cake is ready in just 25 minutes in the oven. Ideal for receiving a last-minute visit or to savor when the craving for sweets strikes.

13. Cornmeal cake with almonds and lemon: another gluten-free and lactose-free option, this cornmeal cake gets a lemon syrup with icing sugar, making it even tastier.

14. Ricotta, almonds and Sicilian lemon cake: with a moist texture, this cake has a light dough, made with almond flour, ricotta, icing sugar, butter, vanilla essence, Sicilian lemon zest and eggs. To decorate it, almond slivers.

15. Fig pie with almond dough: the filling is fig and the dough is the “rotten” type, the kind that melts in your mouth. To top it off, a delicious almond cream made with vanilla bean, eggs, wheat flour, almond flour and refined sugar.

16. Pear pie with almond cream: typical recipe of French cuisine, in addition to using almond flour in the dough, it also has an almond cream to accompany the tasty pears. Refinement and a lot of flavor!

17. Chocolate mousse pie: the yield of this delicious pie is 10 servings, making it a good option to enjoy with friends or family. It is ready in about 60 minutes and chooses the semisweet chocolate as the main highlight.

sweets and cookies

18. Cinnamon and almond stars: gluten-free and lactose-free option, it uses, in addition to almond flour, chopped almonds, ensuring an even more crunchy texture. The orange juice helps to perfume and flavor the biscuit, while the icing sugar makes the dough easier to handle.

19. Almond and coconut flour 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.

20. Brigadeiro with almond flour: the brigadeiro is made in the conventional way, mixing condensed milk, butter and chocolate. The difference is in the coverage: after rolling it up, instead of sprinkling chocolate sprinkles, replace it with almond flour, adding crunchiness to it.

21. Sweet almonds: for this sweet, just mix condensed milk, almond flour and butter, bring to the fire until the point of rolling and pass it on a bed of laminated almonds.

22. Plums au gratin with almond flour: here the almond flour, together with other ingredients, will result in a type of “crumble”, that crumble ideal for covering sweets. These will be added in a refractory lined with pitted plums, which, after being taken to the oven, will melt and release all the flavor in the dish.

23. Almond flour, honey and cinnamon pancake: simple and easy to make, it yields a portion, making it a good option for breakfast or afternoon snack. To prepare it, simply mix an egg, a tablespoon of almond flour,…