JUST BECAUSE YOU’VE DECIDED TO DROP pounds or go gluten-free doesn’t mean you have to give up carb-rich foods, like pancakes and pizza. Instead, you can transform them—and make them healthier in the process—by trading wheat flour for almond flour (simply blanched, ground almonds). You’ll get more protein and fiber, plus hefty doses of calcium, magnesium, and antioxidant vitamin E.
True, almond flour has about 50 percent more calories than wheat flour and is higher in fat—but that can work to your advantage. The fat is the heart-healthy monounsaturated kind, and almond flour is low on the glycemic index scale—scoring less than 1 versus 70 for whole-wheat flour. That means it’s digested slowly, keeping blood sugar levels steady, so you eat less and stay satisfied longer. If you want to improve your health and take a few inches off your waist, give these easy high-protein dishes a try.
beyond wheat flour
|Almond flour helps lower cholesterol and blood sugar.|
CHICKPEA BEAN FLOUR
49 g fat
19 g carbs
10 g fiber
216 mg calcium
6 g fat
60 g carbs
17 g fiber
105 mg calcium
9 g fat
66 g carbs
7 g fiber
55 mg calcium
1 g fat
80 g carbs
2 g fiber
10 mg calcium
HOW TO USE ITTrade equal amounts of almond flour for wheat flour in cookies, cake, quick breads, and pizza dough, or use half wheat flour and half almond flour.
HOW TO USE ITTry it in meat loaf and meatballs in place of flour or bread crumbs to help hold the ingredients together and add fiber.
HOW TO USE ITOat flour alone can be dense; you’ll get a lighter texture if you use it to replace about one-third of the wheat flour in recipes.
HOW TO USE ITRice flour can be grainy, so it’s typically combined with potato and tapioca flour (along with xanthan gum) in gluten-free baking.
WHERE THE HECK DO YOU FIND THIS STUFF?
- Almond flour is sold in health food stores, but you’ll pay about $15 a pound.
- Always buy blanched almond flour; it’s better for baking than the unblanched kind or almond meal.
- Store almond flour in the fridge or freezer and it will keep for six months to a year.
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