Almond Flour is a gluten-free option for those of us who want to decrease or eliminate gluten. Once I started really paying attention and “listening” to my body, I personally learned that gluten makes my wrists stiff and achy. That is not a good thing for anybody! Off and on I have eaten gluten-containing foods to see if this symptom has changed; I tested it again this week and found out that I really do feel better by avoidingit. Almond flour has been an easy and delicious alternative that has worked seamlessly in our home. I use it to coat chicken tenders and have a low-sugar Chocolate Chip Cookie recipe that is mouthwatering! I’ll include it at the end of this post.
Almond flour has a fine consistency and contains almonds that have had the skin removed via blanching. All of the nutrients are still intact and I have found it to be quite versatile to cook with. Since it takes about 90 almonds to make one cup of flour, it is loaded with nutrients and fiber.
The terms, “Almond flour” and “Almond meal,” are typically used interchangeably and reflect the level to which they are ground. The Almond skins may be ground into the meal. Research has shown that ground Almonds:
- Enhance blood sugar management: In healthy people, Almonds decrease post-meal glucose and insulin levels, as well as oxidative damage. Research subjects were given controlled meals based around Almonds, Bread, Rice, or Potatoes. After eating the Almond meal, subjects had these improvements most likely because of the low glycemic index of the nuts.
- May decrease colon cancer: Despite the high-fat content of almonds, they appearto reduce colon cancer risk.
- Improve heart health markers: Almonds help keep blood vessels healthy and reduce the risk of heart disease. Research led by Professor Helen Griffiths, Professor in Biomedical Sciences at Aston University in Birmingham, UK, found that subjects who ate an almond-enriched diet had increased levels of antioxidants in their blood, lower blood pressure, and enhanced blood flow.
- Boost weight management: The International Journal of Obesity and Related Metabolic Disorders compared Almonds with other complex carbohydrates in a randomized 24-week study. With the same number of calories, the overweight adults who ate Almonds lost more weight, enjoyed a smaller waist circumference, and had a greater reduction in fat mass compared to the other group.
Here’s my favorite Chocolate Chip Cookie Recipe (so far!) and was adapted from the package of Bob’s Red Mill Super-Fine Almond Flour.
3 cups Almond Flour
1 tsp Baking Soda
½ tsp Himalayan Salt
¼ cup Coconut Oil
¼ cup Maple Syrup – Grade
B2 Eggs1 ½ tsp
1 cup dark Chocolate Chips
1 cup chopped Pecans
Preheat oven to 375 degrees F. Combine dry ingredients and set aside. Mix Coconut oil and Maple Syrup in mixer until creamy, about five minutes. Add Eggs and Vanilla and mix for two more minutes. Slowly add dry ingredients and mix slowly until well combined. Place rounded spoonfuls on baking sheets lined with parchment paper. Flatten slightly and bake about 15 minutes. Enjoy!
NOURISH LIFE by listening to your body and finding logical, simple alternatives that enhance energy and vitality. START SOMEWHERE experimenting with Almond Flour. You can “start low and go slow” by substituting some of the Wheat flour for Almond flour. Give your body more real food. You can do it. I will help you.