Almond meal, derived from finely ground whole almonds, stands out as a versatile, gluten-free ingredient that adds a rich, nutty flavor and a nutritional boost to your favorite recipes. Unlike almond flour, which is made from blanched almonds with the skins removed, almond meal retains the almond skins, giving it a coarser texture and darker specks throughout.
What is Almond Meal?
Almond meal is made by grinding whole, unpeeled almonds. Given that the skin is still present in the final product, almond meal has a coarse consistency with brown specks or spots. It also tends to have a larger grain size. Additionally, the presence of the skin may produce a slightly bitter taste. Depending on the brand, almond flour and almond meal may be labeled as the same thing. If you are searching for flour that will produce light, fluffy, and uniform baked goods, search for flour that lists blanched almonds as the main ingredient.
Nutritional Profile of Almond Meal
Given that both almond meal and almond flour are made from ground almonds, they have virtually the same nutritional profile. Almond meal is an abundant source of essential minerals like magnesium, potassium, and calcium, which are crucial for bone health and overall well-being. Almonds are a rich source of fiber, protein, healthy fats, vitamin E, magnesium, phosphorus, and potassium.
A 1/4-cup (30-gram) serving of almond meal and flour provide almost the same calorie and macronutrient content:
- Calories: Approximately 180
- Protein: 7 grams
- Fat: 15 grams
- Carbohydrates: 5 grams
- Fiber: 3 grams
- Sugar: 1 gram
However, almond meal has a slightly higher fiber and mineral content due to the presence of almond skin. The skin also provides almond meal with a higher antioxidant content - namely flavonoids, phenolic acids, and tannins. Antioxidants are molecules that help fight the damaging effects of free radicals in your body, which may lead to premature aging and the onset of some chronic and degenerative diseases. Research also suggests that the plant compounds in almond skin may have some antibacterial and antiviral activities and even help protect the oxidation of LDL (bad) cholesterol, thus helping lower your heart disease risk.
Read also: Healthy food access with Highmark Wholecare explained.
Health Benefits of Almond Meal
Gluten-Free Alternative
First and foremost, almond meal is naturally gluten-free, providing a safe alternative for those with gluten sensitivities or celiac disease.
Heart Health
Additionally, the healthy fats in almond meal, particularly monounsaturated fats, can support heart health by helping to lower bad cholesterol levels. Almond flour is rich in monounsaturated fat, which can help keep cholesterol under control. Reducing cholesterol significantly lowers the risk of heart disease.
Blood Sugar Control
Almond meal is a valuable ingredient in any baker’s cupboard, but it comes into its own as a gluten-free alternative. Almond flour is a low glycemic index food. Compared to wheat flour, almond flour has fewer sugars and carbohydrates. Switching to almond flour can help people with diabetes manage their blood sugar levels more effectively. The amount of fiber found in almonds is especially important if you have Type 2 diabetes. The fiber in almonds keeps your blood sugar more stable, which reduces the risk of having a spike in blood sugar.
Digestive Health
Almond flour contains a lot of prebiotic dietary fiber. This type of fiber is digested by bacteria in your small intestine. Getting enough prebiotic dietary fiber leads to a healthier, more efficient digestive system. Dietary fiber plays a crucial role in regulating your digestive system. Eating foods high in fiber can help add bulk to your stool, decreasing your chances of diarrhea or constipation.
Bone Health
Because of their high calcium content, almonds can also support bone and teeth health. Especially if you’re not a big dairy drinker or have a dairy sensitivity, a handful of almonds can help keep your diet balanced. Plus, they contain magnesium, zinc, vitamin K and manganese, which can contribute to bone health as well.
Read also: Healthy Eating on the Run
Antioxidant Properties
Almonds are a good source of antioxidants, including vitamin E and flavonoids. These help protect cells from damage caused by free radicals and oxidative stress. Almonds are especially known for their high abundance of vitamin E, which is an antioxidant that can help protect the brain from oxidative stress and inflammation. Almond flour is rich in vitamin E and other antioxidants, which help reduce the risk of serious health conditions like cancer, diabetes, stroke, and heart disease.
Energy Booster
The combination of healthy fats, macronutrients, and micronutrients make almond flour an excellent energy booster. Specifically, the flour contains energy creators like riboflavin, manganese, and copper. It also contains the trace minerals manganese and copper. These two minerals are crucial co-factors of an enzyme called superoxide dismutase. Rich in protein and healthy fats, it provides sustained energy, making it an excellent choice for those focusing on maintaining stable blood sugar levels.
Cognitive Health
Almond flour is full of vitamin E, which is an antioxidant known to help your brain. Getting enough vitamin E reduces your risk of developing cognitive diseases like Alzheimer’s disease.
Almond Meal vs. Almond Flour
Almond meal and flour are both made from ground almonds. Their main difference is that almond flour is made from blanched almonds, which leads to variations in color, texture, and flavor. Almond meal is made by grinding whole, unpeeled almonds. Unlike almond meal, almond flour is made from skinless, blanched almonds. In this case, almonds are soaked in boiling water to remove the skin before being ground, which produces a pale, almost white product. Almond flour has a mild flavor and smaller or finer grains. It’s ground to the point that it has an almost powdery consistency.
Texture and Appearance
Almond meal has a coarse consistency with brown specks or spots due to the skin being present. Almond flour has a mild flavor and smaller or finer grains. It’s ground to the point that it has an almost powdery consistency.
Read also: Mobile Dining Revolution
Flavor
The presence of the skin in almond meal may produce a slightly bitter taste. Almond flour has a mild flavor.
Culinary Uses
You can use almond meal and flour interchangeably in most recipes. However, almond meal is usually used as a bread crumb substitute or coating element due to its physical characteristics. In contrast, almond flour is typically preferred for baked goods. Almond flour’s rather pale tone resembles wheat flour more closely, so it’s preferred when looking for a smooth and uniform finish. Similarly, due to their different textures, almond flour works best when you’re working with delicate recipes or aiming for a fluffier result, such as for macaroons or a loaf of bread, as almond meal’s coarse grains may weigh your ingredients down. Also, due to the potentially bitter flavor of almond meal, it’s often used for savory dishes. In contrast, almond flour works best for sweet ones.
Using Almond Meal in Baking
When it comes to enhancing the flavor and texture of your baked goods, almond meal truly stands out. Its naturally sweet, nutty taste can add depth and richness to a variety of recipes, from cookies and cakes to bread and muffins. Texture-wise, almond meal adds a moist, tender quality to baked goods, making them irresistibly soft and delicate. One of the main advantages of almond meal is its versatility in providing gluten-free and low-carb baking options.
Tips for Substituting Almond Meal
When using almond meal as a substitute in your baking recipes, there are a few things to keep in mind to achieve the best results. Almond meal can often be used as a 1:1 substitute for regular flour, particularly in recipes where a light and tender texture is desired. You might need to slightly increase the amount of leavening agent or reduce the liquids in your recipe to maintain the desired consistency. Additionally, due to its fat content, baked goods made with almond meal may brown faster, so keeping a close eye on your baking time is essential.
Recipes Using Almond Meal
Almond Pancakes
Use almond meal to create a delicious breakfast like pancakes. Its nutty flavor and light texture make the perfect tasting pancakes every time, and because almond meal is a popular baking flour, several pancake recipes feature it.
- Mix Wet Ingredients.
- Combine Dry Ingredients.
- Combine Wet and Dry. Add the wet ingredients to the dry ingredients, gently folding together until you have a smooth batter.
- Heat the Pan.
- Cook the Pancakes. Pour 1/4 cup of batter onto the skillet for each pancake. Cook for 2-3 minutes, or until bubbles appear on the surface and the edges start to set.
- Serve Warm. Transfer the pancakes to a plate and repeat with the remaining batter.
Almond Banana Bread
Boost the amount of protein typically in banana bread, and swap out the all-purpose flour for almond meal. Moist, tender, and oh-so-delicious, making almond flour banana bread is a breeze.
Almond Cookies
Cookies are an excellent treat to use almond meal in. Because cookies aren't as fluffy as many other baked goods, almond meal's coarse and dense nature works well to create desserts like these Gluten-Free Almond Cookies. Plus, you'll feel better knowing that your sweets have a few extra nutrients in them.
Almond Crusted Halibut
Almond meal is the perfect gluten-free bread crumb substitute. Use it to replace bread crumbs or flour to crust protein in recipes like this Five-Ingredient Almond Crusted Halibut with Lemon and Five-Ingredient Almond Chicken Tenders.
Flourless Orange Almond Cake
Cake is one of the most often baked treats. It's made for celebrations like holidays, birthdays, and even promotions. Or, sometimes, cake is made just because. The next time you're tasked with making a delicious cake, find a recipe like this Flourless Orange Almond Cake that uses an almond meal base instead of a wheat-based one.
Almond Protein Bites
Searching for a great on-the-go snack? Almond meal can help with that. So the next time you're craving something sweet and healthy, try making almond meal-based protein bites. Ideal for after a hard workout or in between meals, tasty bites like these Almond Chai Protein Truffles will keep you fueled and energized.
Almond Scones
The ideal brunch food, almond meal-based scones, are a low-carb and gluten-free option that individuals who follow specific diets will appreciate. Plus, we'd argue that the nutty flavor of almond meal makes these Blackberry Scones even more delicious than traditional ones.
Paleo Pie Crust
If you're following a paleo diet and searching for the perfect pie crust to bake holiday treats in, try this Paleo Perfect Pie Crust. Low carb and gluten free, its light and flaky texture will perfectly complement any pie filling.
Maple Bacon Muffins
Muffins are the perfect portable treat that you can take with you anywhere. While almond meal tastes great in sweet muffins, we love it even more when used to create savory ones like these Maple Bacon Muffins. Keto, diary free and gluten free, these muffins are made with delicious flavors like bacon and sweetened with maple.
Making Almond Meal at Home
All you need to make almond meal is 1 cup (157 grams) of raw, unsalted almonds. Next, simply follow these steps:
- Add the almonds to a food processor or powerful blender.
- Pulse in 1-second intervals until you reach your desired grain size. If you blend your almonds continuously, you’ll end up with almond butter.
- Clean the sides of the food processor or blender with a spatula to ensure all the nuts get processed.
- Store in an airtight container at room temperature or in the fridge.
If making almond flour, all you need to do is blanch the almonds before processing them. To blanch the almonds, add them to boiling water and soak them for a minute. Then, drain and dry them, and remove the skin by pinching them. If you prefer a store-bought almond meal or flour, be sure to check the ingredient list and opt for one with almonds listed as the single ingredient.
Storage Tips for Almond Meal
Proper storage of almond meal is crucial to maintain its quality and extend its shelf life. Due to its high oil content, almond meal is prone to becoming rancid if exposed to air or heat for prolonged periods. For optimal freshness, place the container in the refrigerator or freezer, where cooler temperatures will slow down the oxidation process. Almond meal is prone to rancidity due to its high oil content. For short-term storage (up to a week), keep it in an airtight container in a cool, dark place. For longer storage, refrigerate it to maintain freshness for up to 2-3 months. For even longer storage, freezing is ideal; almond meal can last for up to 6 months in the freezer.
Potential Downsides
Almond flour is a useful ingredient, but it’s still made with nuts, which are relatively high in calories. Compared to wheat flour, almond flour has about 50% more calories in the same volume. Moderating your portions and keeping your servings to a quarter cup or less will help keep you from consuming too many calories. If your body is not used to processing large amounts of fiber, almond flour may lead to an upset and/or bloated stomach.