almond flour

Everything you need to know about Almond Flour.

Almond Flour cup to weight equivalent: 1 cup = 112 g
Another common name is: almond meal.

Almond Flour is usually made with blanched almonds (no skin), whereas almond meal can be made both with whole or blanched almonds. Tree nuts, including almonds, are the second most common form of food allergies leading to a fatal reaction after peanuts. Be sure to inform your guests if you serve anything with almond flour in it.

Almonds decrease after-meal rises in blood sugar, making almond flour a good choice for diabetics.


How Does Almond Flour Taste

Whether using blanched or unblanched almond flour, you will have a very strong nut accent. Blanched flour will always be slightly less strong in flavor and smoother baking consistency. Almond meal has a very strong nut flavor, and will add an almost corn-meal like texture to baked goods.


Health Benefits of Almond Flour

Almonds are high in mono-unsaturated fats, the same healthy fats also found in olive oil, which have been linked to reduced risk of heart disease.  Researchers who applied data from the Nurses Health Study estimated that to achieve a 30% reduction in heart disease risk,  consumers  would have to substitute almond flour for an equal amount of carbs. In addition to healthy fats and vitamin E, a 1/4 of almonds contains almost 99 mg of magnesium (that’s 24.7% of the daily value for this important mineral), plus 257 mg of potassium.

Unhealthy Aspects of Almond Flour

Almond flour and almonds are consumed differently. You are likely to consume 3 times as many almonds when ground into flour, than you would eating them raw.  About 20% of the fat in almonds is polyunsaturated fatty acids (Omega 6 or PUFAs).  These fats can affect thyroid, slowing down of the metabolism, and cause or even exacerbate inflammation issues.  The fats in almond flour aren’t heat stable.  Typically, the omega 6 in almonds is protected from oxidation by the surface and the vitamin E. When you grind up almonds, you remove the protective surface and increase the surface area exponentially, greatly enhancing the nut’s tendency to oxidize. THEN, you’re taking highly vulnerable nut meal and subjecting it to temperatures exceeding 350 degrees F for nearly an hour.


How to use Almond Flour

Almond flour is great in “quick-bread” recipes, such as muffins, nut breads, and pancakes. It’s not good real dough recipes like standard bread (you can’t knead it). Usually, more eggs are required when baking with almond meal to provide more structure. Almond meal can also be used in breading fish, but care must be taken not to burn it.  It is also a great go-to flour for anyone following a low-carb diet.


How to Store Almond Flour

Because of the large oil / fat component to almond flour, this has to be in cold storage.  Fill a quart mason jar or two and put them in the fridge, store the rest in the freezer.  Try not to use frozen almond flour directly, it will clump very badly. I highly, highly recommend the Lock & Lock Storage solutions. Freezer safe (obviously), BPA free, 4-sided locking system with silicone seal (that I can open with one hand), and big enough to store bulk buys.


How to Make Almond Flour at Home

Making almond flour is probably the most cost effective way of filling your flour bin. It’s cheaper to buy raw almonds in bulk from places like Costco and Amazon, blanch them in the oven yourself.  You can save up to 70% off the price of almond flour. However, you will need a hefty food processor like the Breville, or of course the source of all kitchen envy, the Vitamix.


Almond Flour Nutritional Info

Serving 1/4 cup = 28 g

Calories 180 Sodium 0 mg
Total Fat 15 g Potassium 0 mg
Saturated 1 g Total Carbs 5 g
Polyunsaturated 0 g Dietary Fiber 3 g
Monounsaturated 0 g Sugars 1 g
Trans 0 g Protein 7 g
Cholesterol 0 mg
Vitamin A 0% Calcium 30%
Vitamin C 0% Iron 0%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.