We have been programmed to believe all white foods are to be avoided like the plague—white potatoes, white sugar, white flour, etc. I do not believe any particular food is inherently bad, as they can all have a place in a healthy diet, provided you are mindful of how they fit into your diet. If your entire menu is made up of just these so-called “unhealthy” food options, then yes, this can be problematic.
For most folks, whether you are following a ketogenic diet, a Mediterranean diet, or even just eating a whole foods diet, sticking with lower-carbohydrate options tends to work well. You can always tweak a recipe to adhere to your own guidelines by increasing the fat or increasing the protein to make it work for you.
And of course, for those folks who are gluten-free, there are many options for you as well. Arrowroot flour is one unique gluten-free option because it has no taste or scent, which makes it an excellent choice for thickening cooked foods without affecting the aroma or flavor.
I have been replacing the white flour in my recipes recently with alternatives such as whole wheat and almond flour. By adjusting some of the other ingredients to compensate for the change in texture and flavor, you can create healthier versions of all of your favorite recipes.
Wheat flour is a little on the rougher side, whereas white flour is like a fluffy little cloud. Whole wheat flour includes the full wheat kernel. It’s rich in fiber and nutrients like potassium, magnesium, and selenium. Whole wheat flour is typically used for breads, and refined flours are often used for muffins, scones, and other similar baked goods.
Almond flour (and almond meal) is made by grinding up almonds. Blanched (or peeled) almonds are the basis for almond flour, while whole almonds are used to make almond meal. Almond flour has a nutty, rich flavor that works particularly well in pastries, tarts, pies, and cakes.
If you are on the fence about trying this, you can always use half almond flour and half whole wheat or even white flour until your taste buds get used to the new flavor profile.
How Do You Make Almond Flour?
Making homemade almond flour is super simple! It requires only one ingredient, one blender (I use a NutriBullet®), and five minutes.
Take blanched almonds, add to a blender, and pulse until they are a fine powdery consistency. Be very careful not to blend too much as this is how you make almond butter. Although this isn’t the worst mistake you can make, as homemade almond butter is so delicious and healthy. Sometimes I over blend just to have an excuse to have a spoonful of almond butter!
Homemade almond flour tastes fresher and is usually more cost-effective than store-bought flour.
2 Delicious Almond Flour Recipes
Almond Flour Biscuits (Keto-friendly)
- 2 cups blanched almond flour
- 1 ½ cups shredded cheddar cheese
- 5 slices bacon
- 2 eggs
- ½ cup heavy whipping cream
- 2 Tbsp butter, diced into tiny 1/3-inch pieces
- 1 tsp salt
- Preheat oven to 375 degrees F.
- Cook bacon over medium heat until crispy. Drain grease, crumble, and set aside.
- Combine almond flour and salt and mix until well incorporated.
- Add remaining ingredients (except bacon crumbles) and stir until dough forms.
- Add crumbled bacon and fold into the dough.
- Evenly divide the dough into eight mounds on a baking sheet spaced about one to two inches apart.
- Bake at 375 degrees F for approximately 25 to 30 minutes.
Chef Note: I like to use a silicone mat when cooking biscuits as it allows them to cook evenly, the bottoms don’t burn, and they don’t stick to the pan.
Almond Flour Biscuits (Keto-friendly) Nutrition Facts:
- Calories: 358
- Total Fat: 31.6 g
- Total Carbohydrate: 7 g
- Fiber: 3 g
- Protein: 14 g
Almond Flour Pancakes
- 1 cup blanched almond flour
- 2 Tbsp Erythritol
- 1 tsp baking powder
- 1/8 tsp sea salt
- 2 eggs
- 1/3 cup almond milk
- 2 Tbsp avocado oil
- 1 tsp vanilla
- Whisk all ingredients together in a bowl until smooth.
- Pour batter evenly into circles onto a griddle/pan over medium heat.
- Cook approximately 1 – 2 minutes per side.
Chef Note: You may substitute the Erythritol for a sweetener of your choice. You may also use any variety of milk or oil you prefer.
Chef Note: One way to kick these up a notch would be to add 1 – 2 scoops of your favorite
BioTRUST Nutrition Low Carb Protein Blend.
Almond Flour Pancakes Nutrition Facts:
- Calories: 275
- Total Fat: 25 g
- Total Carbohydrate: 12 g
- Fiber: 3 g
- Protein: 9.2 g