McLay - Almonds Every Which Way: more than 150 healthy & delicious almond milk, almond flour, and almond butter recipes

ALMONDS EVERY WHICH WAY A Hollan Publishing, Inc. Concept Copyright 2014 by Brooke McLay Photos by Brooke McLay, Franklin Bennett, and Melanie North All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the publisher. For information, address Da Capo Press, 44 Farnsworth Street, 3rd Floor, Boston, MA 02210 Editorial production by Marrathon Production Services. www.marrathon.net Book design by Jane Raese Set in 12.5-point Mrs Eaves Library of Congress Cataloging-in-Publication Data is available for this book. ISBN 978-0-7382-1739-0 (e-book) First Da Capo Press edition 2014 Published by Da Capo Press A Member of the Perseus Books Group www.dacapopress.com Note: The information in this book is true and complete to the best of our knowledge.

This book is intended only as an informative guide for those wishing to know more about health issues. In no way is this book intended to replace, countermand, or conflict with the advice given to you by your own physician. The ultimate decision concerning care should be made between you and your doctor. We strongly recommend you follow his or her advice. Information in this book is general and is offered with no guarantees on the part of the authors or Da Capo Press. The authors and publisher disclaim all liability in connection with the use of this book.

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CONTENTS A stroll through the aisles of your local supermarket will tell you that almonds and the products derived from them have reached an all-time high in popularity. A rise in almond-based products can be attributed to a variety of reasons: some people have allergy and health concerns, while others are cutting back on gluten or dairy, and still others are looking for a plant-based source of protein. Its a wide array. Whatever your reason, with more and more almond-based products on the shelf, you can easily expand your recipe repertoire and find new ways to include newer, healthier food options in your dietall using almond flour, butter, and milk. This book is true to its title, offering up Almonds Every Which Wayrecipes youll find relevant whether your aim is to lose weight, get healthier, adopt a gluten-free or paleo eating plan, or just be adventurous in the kitchen and find fresh ways to use up that jar of gourmet almond butter! Almond butter is for more than just spreading, almond milk for more than just drinking, and you havent tasted a muffin until youve made it moist with freshly ground, blanched almond flour. Each recipe has been tagged with icons to help you quickly find meals that work within your particular diet parameters.

Youll find signs for dairy-free, gluten-free, grain-free, paleo, vegan, and vegetarian. These six diet approaches are highlighted because they best address the broad categories of diets that use almond products. The recipes in this book range from classics you already lovemade with almond ingredients swapped into the mixto new recipe ideas that meld the luscious flavors and features of almond milk, almond butter, and almond flour into meals youll want to make again and again. Mostly, I hope this book serves as a starting point for experimentation. If youre looking for delicious recipes, youll find them within the pages of this book. If youre looking for recipes that help you cut down on allergens, youll discover dozens.

If you want to stir that leftover almond butter into a batch of classic comfort food, weve got you covered. A little bit of everything, for a whole lot of everyone. Almonds are nice like thatthey can be the happy center of a variety of diets, adding nutrients, making dishes allergen-free, and generally giving your meals a glow of goodness. I hope you enjoy cooking with them as much as I do. Brooke ALMONDS EVERY WHICH WAY Before you get cooking, lets start with the basics. In a nutshell, almonds in any form are a natural source of magnesium, potassium, and protein.

Magnesium helps regulate the digestive system and maintain healthy bones, while potassium keeps the heart and nervous system properly maintained. Almonds have been linked to healthier skin, appear to lower blood sugar levels, and may possibly play a role in cancer prevention as well. The protein in almonds makes them a naturally low-carb way to bulk up recipes without bulking up your waistline, and 3.5 grams of fiber per ounce of almonds adds as much fiber to your diet as a banana. Below, youll find everything you ever needed to know about the health, nutritionand flavorbenefits of almond flour, butter, and milk. Youre likely expecting this section to start with some sort of healthy statistic, right? No way. The primary reason (in my mind, anyway) for adding almond flour to your meals isnt because it can help lower your cholesterol (though studies have shown a connection) or because swapping carbs for almond products has shown a 30 percent reduction in heart disease in many patients (though it has).

Rather, the primary reason to start using almond flour in your cooking is because it makes foodsespecially baked foodsabsolutely scrumptious. The natural oils in almond flour lend remarkable moistness to baked goods like muffins, cakes, and waffles. Expect a slightly denser final product with a kiss of natural almond flavor and a remarkable amount of tender texture without adding more butter to the mix. Cooking and baking with almond flour is win-win in every way. It can lessen the amount of processed foods in your diet, drop carb intake without sacrifice, and work beautifully in recipes. It can be used as basic flour, it can take the place of carb-heavy bread crumbs, and it can be sprinkled over cobblers to create a completely natural, flavorful crust.

Almond flour is surprisingly versatile; it can be used in everything from breakfasts to dinners. Its good raw or cooked, served hot or cold. Thats something traditional wheat flour cant say for itself. Youll find information on packaged flours you can find in stores or online on . Almond butter first hit store shelves as a replacement for peanut butter, but its versatility, nutritional benefits, and incredible flavor have turned basic almond butter into a mighty market for health lovers and gourmands alike. Easy to swap into recipes that call for peanut butter, almond butter offers a mildly sweet, natural flavor and bakes beautifully into desserts.

Its also an incredible base for pasta and noodle sauces. When you hit the entre section on , youll see just how many ways there are to add almond butter into everyday cooking. Almond butter is also good for you. Peanuts are actually considered a legume, so peanut butter contains a high percentage of lectin, which may contribute to stripping away the mucous membrane of the small intestine, and potentially increasing susceptibility to autoimmune diseases. Almond butter, as part of general almond consumption, has been linked to a lowered risk of heart disease and has high levels of the antioxidant vitamin E, which has been linked to lowered rates of cell damage. When comparing almond butter to peanut butter, there are other nutritional benefits, as well.

Almond butter is higher in magnesium and iron, both vital minerals that contribute to the well-being of nervous function and healthy skin and tissue. Some paleo eaters may be concerned about the ratio of omega-6 to omega-3 fatty acids in almonds, because almonds are high in pro-inflammatory omega-6s. If this ratio is of concern to you, keep in mind that raw almonds, when enjoyed in recommended serving-size amounts, offer tremendous benefits without inciting a high amount of inflammation. When consumed in excess, or used as a primary source of protein, almond butter and other whole-nut almond products may increase inflammation, but in moderate amounts, the benefits of the nuts themselves far exceed any harm from the omega-6s. Almond butter is a wonderful addition to any healthy eating plan and an especially good substitute for those with peanut allergies. Youll find information on prepackaged butters you can find in stores on .