Almond Flour: Benefits, Uses and Recipes!

 

Almonds - your healthy, go-to snack when the hunger pangs kick in. Fortunately, it’s now easier than ever to reap the benefits of the superfood and tuck into something delicious by incorporating almond flour into your favourite recipes. Give your bakes a healthy boost by swapping traditional refined flours for low-carb, high protein almond flour without sacrificing taste.    

How is Sukrin Almond Flour Made?

Sukrin Organic Almond Flour is made from finely-ground raw whole Spanish almonds, where 80% of the fat has been extracted by cold-pressing. We are therefore able to pack in the same healthy fatty acids as almonds, but in smaller quantities and reduce the calorie content by 53% compared to ground almonds.

Health Benefits of Almond Flour

Almond flour has a nutritional advantage over many processed flours in that it contains the same nutrient profile as whole almonds. Sukrin Organic Almond Flour contains the same Essential Fatty Acids (EFA’s) as almonds, is high in protein, fibre and antioxidants, and contains the essential minerals magnesium, iron, potassium, copper, manganese and zinc.

Additional health benefits include:

  • Packed with protein, almond flour is a particularly valuable cooking ingredient for vegans or vegetarians for cell repair and growth
  • Gluten and wheat-free, almond flour is perfect for those who suffer from Celiac disease or have an intolerance
  • Due to its low GI and low impact on blood sugar, almond flour is great for diabetics and those on low-glycemic diets
  • Almonds appear to not only decrease after-meal rises in blood sugar, but also provide antioxidants to mop up the smaller amounts of free radicals that still result
  • Almond flour is packed with minerals and is a good source of the B vitamins folate and niacin, as well as magnesium, calcium, iron and potassium
  • Almond flour is an excellent source of vitamin E, a powerful antioxidant that protects cells against damaging free radicals and supports immune function - a quarter cup of almond flour provides 40% of your RDA
  • Almonds are high in monounsaturated fats which have been associated with reduced risk of heart disease

Using Almond Flour

Although almond flour behaves a little differently to regular flour because it lacks gluten, it can easily substitute traditional flours as a low-carb, high protein alternative in all baking. Almond flour has a very subtle flavour and does not weigh down cakes or breads, so there’s no need to alter your favourite recipes, although we suggest you take a look at our tips below before you get started:

  • Replace regular flour with the same volume rather than by weight
  • When baking with yeast, you can replace 10-20% of the wheat flour with almond flour. You should then also increase the amount of liquid by about 5-10%.
  • You may want to add a little more raising agent to your recipe, as almond flour can sometimes result in a flatter bake
  • If you are converting a recipe that calls for almond meal, keep in mind that almond flour is less dense and oily so may require slightly more moisture
  • Slightly reduce oven temperatures and keep an eye on bakes as they may brown faster
  • Allow your bake to cool completely to prevent crumbling - the texture will also improve with setting
  • You could also add xanthan gum or Sukrin Fibrefine to make up for the lack of gluten and prevent crumbling

Sukrin Almond Flour is 40% protein, and as such can be used as a brilliant source of protein in meals - a slice of a low-carb almond flour loaf with soup makes a filling lunch. Adding a scoop to smoothies, yoghurt and porridge will pack extra protein into your breakfast and snacks, keeping you fuller for longer.

Sources:

http://www.sukrin.co.uk/sukrin-fat-reduced-cold-pressed-almond-flour/
http://www.livestrong.com/article/52081-almond-flour-nutrition-information/
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20
http://elanaspantry.com/why-almond-flour/