The almond flour It 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 them with other healthier flours such as almond flour. 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 portions of this dried fruit becomes an excellent way to absorb healthy fats, among them is 65% of monosaturated 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.
Eating 30 grams of almonds gives the body 170 calories, it also contains omega 3 and 6, so in short these nuts provide beneficial nutrients for health and all their benefits are present in almond flour, with which you can substitute wheat flour and will be adding a high nutritional value, as well as an exquisite flavor.
The healthy fats present in almond flour act as a protective shield for the heart and manage to minimize the risk of having a heart attack, all this is possible because it is not saturated, and, on the contrary, it provides energy, while it reduces bad cholesterol levels.
Almond flour, when digested, intervenes in the intestinal process and transit, favoring it by simplifying it, in addition to this 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 savory, 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 flavor that is sought in each meal.
Benefits of almond flour:
- Low carbohydrate content.
- It has a lot of fiber, is easily digested and favors the digestive processes.
- It is high in healthy fats.
- It is a great source of magnesium and potassium, as well as being low in sodium.
- It has a low glycemic index, making it ideal for diabetics as it helps reduce blood sugar levels.
- High protein content.
- Important source of macronutrients.
- Provides high levels of energy.
Despite its many advantages, not everything is wonderful with the 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 great contribution of calories, if consumed in moderation it would not represent any risk of weight gain; In addition, thanks to its dietary fiber, it is very easily digested. The amount of almond flour recommended is half a cup a day.
Obtaining it is very simple, from health food stores to supermarkets and pharmacies, however, if you wish, it can also be prepared at home easily and quickly, for this you will only need natural and peeled almonds. You must place the peeled almonds in a processor and after processing for a few seconds you will obtain a medium texture, which will then be crushed a little more until the texture is smooth, the ideal point is in the middle, neither very fine nor extremely thick.
A piece of advice, I tried to make sure that the processor does not have water or is wet to prevent the ground almonds from sticking together, and thus have a almond flour very loose and perfect. With this you will be able to enjoy homemade almond flour in a traditional and fast way, ready to enjoy its benefits, whether in desserts or breads, its flavor and benefits will make you add it to your daily meals.
Delicious and healthy recipes with almond flouras
If you already bought the almond flour or decided to make it at home, it’s time to prepare some recipes. This flour is ideal for making desserts and even breaded, it gives a crispy and delicious touch to these preparations. Let’s see three recipes that are very easy to prepare and delicious.
almond pancakes
This recipe is very popular in the “world fitness” because these pancakes (pancakes, Pancakes, pancakes, American pancakes) are gluten free, low in carbohydrates and sugar, they are ideal for breakfast or dinner. The fitness expert and personal trainer Sascha Barboza explains how to prepare them, very easily and quickly. You need 1/3 cup of almond flour, 1 tablespoon of butter, 1 egg + 2 egg whites, 1 teaspoon of cinnamon, 2 sachets of calorie-free sweeteners, to prepare the mixture, blend all the ingredients and that’s it! Cook in a nonstick skillet for two minutes on each side or until golden brown. They can be eaten alone or accompanied by a calorie-free jam.
brownies healthy
The specialist in nutrition and dietetics Noelia Herrero, in the portal «Sweets for diabetics» teaches us how to prepare a delicious brownie without sugar and without flour, ideal for celiacs (intolerant to gluten) 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 sugar-free and gluten-free chocolate, stir until all the chocolate is melted, remove and let cool slightly.
In a bowl, beat 3 eggs with two tablespoons of sweetener, add 50 milliliters of milk, 1 tablespoon of coconut oil and 1 teaspoon of vanilla and beat. We 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. Place the mixture on a tray, take it to a preheated oven at 180ºC for 20 minutes. remember the brownies It should be a little moist, so be aware of the cooking so that it does not dry out too much.
almond flour cookies
In the Free Recipes web portal they teach us how to prepare some delicious biscuits almonds sugar-free and lactose-free, very easy to make, delicious and healthy. To prepare them, beat 1 egg with 4 tablespoons of honey, add 1 tablespoon of soft butter and incorporate well. Then 100 grams of almond flour80 grams of whole wheat flour, ½ teaspoon of baking soda, 1 teaspoon of cinnamon, 1 pinch of salt and 1 handful of chopped nuts.
Mix very well, it can be with your hands if necessary, until a compact mass is formed. The dough is stretched until it is half a centimeter thick, and a cookie cutter or the mouth of a glass is used to shape it. Place them on a floured tray or with parchment paper, and bake at 180ºC for 15 minutes. A trick: you can substitute wholemeal flour for rice flour and it becomes a perfect recipe for coeliacs.
Ultimately, there are many reasons to choose almond flour as part of our diet, its health benefits are many and the delicious ways to incorporate them into our diet are almost endless; that is 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 does not replace the consultation of a doctor, specialist or health professional.