Natural Health and Wellness for the Whole Family

Cooking with Protein-Packed Nut Flours

By Sarah Axtell, ND July 24, 2014


Baking with nut flours adds lots of satisfying protein and heart healthy fat to your baked goods in addition to cutting down on carbs. These muffins are low on the glycemic index (ie. diabetic friendly) and gluten-free! And one more bonus- they have veggies in them! Can’t beat that!

You can experiment with different nut flours- I used almond flour (also called almond meal) in these and they were delicious. Peanut flour is also readily available. I get both almond flour and peanut flour at Trader Joes. Be sure to store your nut flours (and any nuts or seeds for that matter) in the freezer due to the fragility of the fats. You don’t want the nuts going rancid on you! See below how to make your own nut flours.

With just a hint of sweetness and lots of satisfying, blood-sugar stabilizing protein, they make for an ideal snack!

I doubled the batch and froze half. The first half of the batch was eaten in 2 days! And the second half is in the freezer ready to pull out as needed throughout the week.

Almond Zucchini Muffins

Dry Ingredients:

  • 2 cups Almond Flour
  • 1 tsp Baking Soda
  • ½ tsp Sea Salt
  • 1 tsp Cinnamon
  • 1 tsp Nutmeg

Wet Ingredients:

  • 2 ½ cups Shredded Zucchini
  • 2 Eggs
  • ¼ cup Grapeseed Oil
  • ½ cup Honey

Directions:

  1. Preheat oven to 350° F. Grease muffin pan.
  2. Mix dry ingredients together in a bowl.
  3. Mix wet ingredients together in a bowl.
  4. Add the dry ingredients to the wet ingredient bowl.
  5. Bake for 20 – 22 minutes or until done in the center.

Enjoy!

Other ways to use Nut Flours:

  • Use in place of flour when breading fish, tofu, or chicken.
  • Use in place of flour to make pancakes.
  • Add to smoothies or your breakfast cereal to add protein and fat to your breakfast. It’ll keep you full longer!
  • Add to soups to thicken them and make them deliciously creamy.
  • Add to meat loaf or lentil loaf instead of bread.

How to Make Your Own Nut Flours:

This is so easy! You can use any nuts. The healthiest nuts are walnuts, almonds, cashews, pecans, brazil macadamias.

 

1. Pour frozen nuts (do not thaw first; always want to keep your nuts and seeds frozen) in small batches into your food processor, grinder, or blender, and process in pulses until the nuts are rendered into a relatively fine powder.

 

2. Check the flour after a second or two, stirring frequently. Because of the nuts’ high oil content, nuts tend to form nut butter. The transition from nut to meal to flour to butter is rapid, so work in short bursts, checking often.

 

3. Due to the high fat content of flour made with nuts, it will spoil rapidly at room temperature. Store nut flours and meals in an air-tight container in the freezer. No need to thaw before using.

 

 

Read more: How to Make Nut Flour | eHow.com

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.


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