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If you read my blog regularly, you know I don’t do a lot of almond flour baking. I love it. It’s delicious, moist, and fun to play around with. And, it has some health benefits too.
But, I’m not going to tell you it’s the only high (higher) protein flour out there. It’s not.
And, I have to be honest. It’s quite calorie and fat dense. Yes, it’s low in carbs. So, if you’re a low-carber (and I’m not) then it might be a great option for you.
Our bodies need carbs, though. I’m not talking about refined, simple carbs. I’m talking about healthier complex carbs – fruits, veggies, whole grains, beans. They help with energy, brain function, add fiber to our diets which assists digestion, and help our bodies digest other nutrients.
Enough of my babbling about our bodies and carbs. Let’s look at the flour facts.
Almond Flour
1/4 cup contains:
- 160 calories
- 14 grams of fat
- 6 grams of carbohydrates
- 3 grams of fiber
- 6 grams of protein
- 6% of the RDA (grams not listed)
source: Honeyville Grain
Garbanzo-Fava Bean Flour
1/4 cup contains:
- 110 calories
- 1.5 grams of fat
- 18 grams of carbohydrates
- 6 grams of fiber
- 6 grams of protein
- 10 grams of iron (56% of the RDA)
source: Bob’s Red Mill
Teff Flour
1/4 cup contains:
- 113 calories
- 1 gram of fat
- 22 grams of carbohydrates
- 4 grams of fiber
- 4 grams of protein
- 13 grams of iron (72% of the RDA)
source: Bob’s Red Mill
Coconut Flour
1/4 cup contains:
- 120 calories
- 4 grams of fat
- 16 grams of carbohydrates
- 5 grams of fiber
- 4 grams of protein
- 4 grams of iron (22% of the RDA)
source: Bob’s Red Mill
It’s easy to see that:
- almond flour and garbanzo-fava bean flour have the same amount of protein
- almond flour is highest in fat and calories, which one should expect from a nut flour
- garbanzo-fava bean flour and teff flour have the highest amount of carbohydrates
- garbanzo-fava bean flour has the highest amount of fiber, followed by coconut flour
My experience with my own diet has been that I need healthy fats, and as far as I’m concerned almonds fit in this category. For me, though, it’s about balance. Too much fat doesn’t work, and neither does too many carbohydrates.
Quite honestly, I find calorie and carb counting to be a boring, defeating waste of time. But, I do have a need to know what’s going in my food. Having a general idea works for me.
So, I consider this dessert – and any dessert – a healthy indulgence. It contains some protein, vitamin A, vitamin B12, folacin, niacin, riboflavin, vitamin E, calcum, copper, iron, omega-3 fatty acids, phosphorous, potassium, manganese, and magnesium. On top of that, it’s delicious too.
Still, my body couldn’t tolerate almond flour as the only one I use. I’d bulk up so fast it would make my head spin. Again, moderation and balance are the key.
I’m not telling you that one type of flour is better than the other. Instead, I’m urging you to consider the facts and make an informed decision about what you put in your body.
What has your experience been with gluten-free flours? What works? What doesn’t?
This recipe was adapted from Every Woman’s Guide to Eating During Pregnancy
A super-moist, flavorful cake made with almond flour and pureed fruit.
Ingredients
- 2 medium oranges
- 3/4 cup coconut palm sugar
- 6 large organic eggs
- 1 1/2 teaspoons baking powder
- 1 1/2 cups blanched almond flour
Instructions
- Place the oranges with the peel in a medium saucepan and cover with water. Bring to boil, reduce the heat and simmer for 2 hours. Add more water if necessary.
- Remove the oranges from the water and let cool. Oranges can be refrigerated overnight or up to two days if desired.
- Preheat the oven to 350 degrees F. Prepare a 10-inch springform pan by lining with parchment paper and lightly oiling the paper.
- Cut the oranges open and remove any seeds. Put the oranges, including the peel, in a food processor fitted with a steel blade. Process until smooth. Measure out 1 1/4 cups of pureed orange. Set aside.
- Put the coconut palm sugar in a blender and process until it reaches the consistency of powdered sugar.
- In the bowl of a stand mixer fitted with the whisk attachment, beat the eggs until combined.
- Add the powdered palm sugar and beat on medium-high until the eggs are thick and airy. When you lift the beater, the mixture should set on the surface for a second until it disappears.
- Mix in the blanched almond flour, then mix in the orange puree.
- Transfer batter to the prepared pan. Bake for 50 minutes to 1 hour, until a knife inserted in the center of the cake comes out clean. The cake will also pull slightly from the edges of the pan.
- Let cool for 20 minutes on a wire rack, then run a thin, offset spatula between the cake and the edges of the pan. Remove the outer rim and let cool completely.
- Store covered at room temperature.
Much love,
Amy
Melie
posted on February 2, 2012 at 9:56 am
I have to admit that I’ve been a devoted almond flour fan for a while now. All the recipes that call for three or more flours make my head spin and my wallet hurt. This post is making me rethink that though. I do believe healthy eating is about giving the body what it needs and practicing moderation. I never considered my near exclusive use of almond flour as a divergence from that mantra. Thanks for the eye opener!
[Reply]
Amy Reply:
February 2nd, 2012 at 3:20 pm
@Melie, I don’t think that using a blend is more expensive than almond flour. It’s probably a bit cheaper….maybe a little more work though.
Hugs,
Amy
[Reply]
Chelsea @ Naturally Sweet Recipes
posted on February 2, 2012 at 9:59 am
I love almond flour, but really haven’t tried these others! They really interesting! I need to be more daring I guess. That cake sounds amazing, love the orange!
[Reply]
Kate
posted on February 2, 2012 at 10:37 am
I’ve made a very similar recipe several times and it is a family favorite – even those who haven’t a clue about nutrition! You can use other citrus too or even combine different types. Meyer lemons in this are to die for…
You can add in warm spices to your liking and even some (gasp) good, organic, pastured butter for even more moisture and healthy fats (and awesome flavor and mouth feel.)
NOTE – crucial to use organic citrus – citrus is heavily loaded with pesticides and fungicides.
[Reply]
Amy Reply:
February 2nd, 2012 at 3:20 pm
@Kate, This particular recipe doesn’t need any more moisture. It’s already really moist. But, I can see how butter would add great flavor.
Hugs,
Amy
[Reply]
Stephanie
posted on February 2, 2012 at 11:07 am
Hi Amy,
As usual, you and I seem to be on the same page! When I began my GF journey, I fell in love with almond flour, but I quickly learned that it was too rich for my body — and my hips didn’t exactly appreciate the high calorie and fat content. As you know from my recipes, I have found a mix of garbanzo and almond (and arrowroot) to be a combination that works for me. I’ve recently been dabbling with coconut and buckwheat flours as well. You are exactly right — it’s all about balance and finding the right balance for your body.
Thank you so much for all you do!
Stephanie
[Reply]
Amy Reply:
February 2nd, 2012 at 3:18 pm
@Stephanie, I’ve been playing around with coconut flour too. Love it.
xoxo,
Amy
[Reply]
Ricki
posted on February 2, 2012 at 11:24 am
Sounds yummy–and so much great information about those flours! I also love my whole grains. Still haven’t tried almond flour–this may just be the time.
[Reply]
Val Naegele
posted on February 2, 2012 at 12:53 pm
Amy: I would like to make this cake – if I didn’t want to use all almond, what would be a good portion to use of one of the other flours?
Thank you,
Val
[Reply]
Amy Reply:
February 2nd, 2012 at 3:18 pm
@Val Naegele, You’d have to rework the recipe – you could replace some almond with other nut flours but if you want to go further than that it’s time to get out your apron and play in the kitchen.
Hugs,
Amy
[Reply]
denise
posted on February 2, 2012 at 1:16 pm
I’ve used almond flour and really like it. I’ve used garbanzo flour quite a few times in different things and find that each item had too much of a chick pea flavor to it, that’s when I switched to the almond flour. Maybe the garbanzo/fava combo will lighten up the garbanzo flavor? I still want to try coconut flour as I like using other coconut products as replacements for the ‘typical’ milk and sugar.
This cake sounds like a winner for the SB weekend to bring as a dish. I really enjoy citrus flavored desserts and I’m sure the other guests wouldn’t say “no” to it either!
[Reply]
Amy Reply:
February 2nd, 2012 at 3:17 pm
@denise, I really like the garbanzo-fava bean flour because it is milder than chickpea. And, I like to use it in a blend with other flours. It gives great structure without the bean flavor.
Here is my flour blend:
http://simplysugarandglutenfree.com/my-basic-flour-blend/
xoxo,
Amy
[Reply]
kimberle
posted on February 2, 2012 at 2:14 pm
Hello, can I use 2 lemons in place of the oranges?
[Reply]
Amy Reply:
February 2nd, 2012 at 3:15 pm
@kimberle, I haven’t tried it – you can give it a go and see how it works out. My first thought is that it might need more sweetener.
[Reply]
Sabrina M.
posted on February 2, 2012 at 3:32 pm
This sounds A-mazing! I LOVE orange desserts so I am all over this cake as a candidate for Easter dessert. I’m curious to replace some of the orange with some Rio ruby grapefruit . . .
[Reply]
Brandon
posted on February 2, 2012 at 3:41 pm
Glad to see a really thorough nutritional analysis on these gluten-free flours! I use them constantly, practically exclusively, in all of my baked goods. Being a nutrition major, I really do enjoy this post!
I’ve been using coconut flour for around three years now, and will never use any other gluten-free flour for cakes or breads. It is not only slightly nourishing, but it’s also a better source of fiber and tastes better (in my opinion) than garbanzo bean flour, which I usually just use in small amounts (like in cookies).
Coconut flour also helps me add a little more protein to my foods, because it really needs more moisture from eggs. I’ve tried it with cookies, with only moderate success, but will continue to use it for cakes, cupcakes and gluten-free sweet and savory breads.
[Reply]
InTolerant Chef
posted on February 2, 2012 at 3:49 pm
Yumm! I made a very similar recipe this week with whole mandarins, palm sugar and almond meal. So lovely. I find it difficult to get almond flour here anywhere but coconut flour is readily accessible.
[Reply]
Alisa
posted on February 2, 2012 at 5:33 pm
What a wonderfully simple cake Amy!
I felt for a while like my body needed more fat, but then realized that the nut flours (mostly almond) were really doing a number on my gut. I’ve heard that from others too. I’m still using nuts in baking, but cutting them half with other nutrient-dense flours and it seems to work better for me. We’re all so different!
[Reply]
Amy Reply:
February 3rd, 2012 at 9:09 am
@Alisa, I can see how that would happen. I agree with you – we are all so different and we have to find what works for us. That’s part of what I love about the “special diets” (I don’t love that term…) community – we all seem to honor the differences in each other.
[Reply]
Arlee
posted on February 2, 2012 at 8:17 pm
This recipe is so similar to Elanas Orange Cake recipe http://www.elanaspantry.com/orange-cake/
[Reply]
Amy Reply:
February 3rd, 2012 at 9:17 am
@Arlee, I haven’t seen Elana’s orange cake. As noted above, I adapted this recipe from Martha Rose Shulman’s Every Woman’s Guide to Eating During Pregnancy, published in 2002. Martha uses whole almonds and grinds them; I started with blanched almond flour. She used white sugar; I used powdered coconut palm sugar and reduced the amount. Martha is one of my food heroes – she’s an incredible force in the world of healthier cuisine. If you don’t have any of her books, I highly recommend them. She’s a genius.
Hugs,
Amy
[Reply]
Arlee Reply:
February 3rd, 2012 at 11:25 am
Thanks for the recommendation! I really enjoyed Elana’s recipe and I will def. give your’s a try =)
[Reply]
Jeanette
posted on February 2, 2012 at 8:54 pm
Amy, what a nice simple recipe – thanks for sharing. I do make cakes with almond flour as I find it makes a nice moist crumb, however, given its high calorie count, I like to mix it with other gluten-free flours. Thanks for the information.
[Reply]
Lexie @ Lexie's Kitchen
posted on February 2, 2012 at 9:14 pm
Amy, great overview of flours. Very helpful … your cake looks lovely!! xoLexie
[Reply]
Kat
posted on February 2, 2012 at 10:59 pm
Thank you for this recipe! I am going to try it!!!
[Reply]
Jeanene
posted on February 3, 2012 at 8:30 am
Hi Amy,
Thank you for your wealth of information! You are amazing!
Your cake looks yummy!
I’m glad to hear that you are doing well in your pregnancy! I’m sure that you are getting so excited!
I have been playing around in the kitchen with receipes but, then I don’t have time to get them to the blog. Ugggg!
Hugs,
Jeanie (Jeanene)
[Reply]
Nancy
posted on February 3, 2012 at 10:09 am
Nice presentation, lovely cake recipe & great nutritional info, Amy.
I made Elana’s orange cake this morning. (5am) I love almond flour due to the low carb fact which keeps the baked products total carb extremely lower that the grain flour. I am extremely sensitive to carbs be it fruit sugar, added sugar or starches so I have to maintain a low consumption.
I eat higher fat in the a.m. for good long lasting energy. Lean meals later in the day. If I over do it one day, I create the deficit the next day. Balance, right!
You helped me realize the sugar in my diet was the culprit of how yucky I was feeling.
You go to extreme lengths to make sure the world learns to be healthier.
Nice Job!
Thanks again!
Nancy
[Reply]
Sarah
posted on February 5, 2012 at 9:37 pm
I’ve been a longtime reader of your blog, though I rarely comment. I saw this recipe and just got so hungry to try it! It turned out delicious (though I used unbleached almond flour, because I didn’t think I had blanched–found it later). My family liked it, too. Thanks so much for the yummy recipe!!
[Reply]
Amy Reply:
February 6th, 2012 at 9:51 am
@Sarah, Hi Sara! Glad you decided to say hi. Yes, this cake is yummy. I really enjoyed it. It’s great that your family enjoyed it, too.
Hugs,
Amy
[Reply]
Allison
posted on February 13, 2012 at 6:49 pm
Being allergic to nuts and bean flours I will migrate for anything that is not a starch nor rice flour product. I wish gluten free manufacturers used more sorghum, quinoa, amaranth and teff because they at least have nutrients as opposed to the rice flours…
[Reply]
Angelique
posted on February 15, 2012 at 3:02 pm
Is there any reason not to substitute something else for the coconut sugar? My daughter is allergic to coconut. I normally use unrefined cane sugar. Is there any reason not to use that?
[Reply]
Amy Reply:
February 17th, 2012 at 9:25 am
@Angelique, I can’t eat cane sugar so I don’t use any cane sugar products. Clearly, you need to make the choice that is best for your daughter. There are many reasons I love coconut palm sugar but if your daughter is allergic it’s not something you want to introduce.
Hugs,
Amy
[Reply]
stacy
posted on March 22, 2012 at 4:26 pm
Can we use stevia in place of coconut palm sugar?
[Reply]
rena
posted on April 2, 2012 at 8:00 pm
Hi Amy,
On top of being gluten intolerant, I am also sugar intolerant. The higher protein flours have worked well for me. While the rice and potato flours have left me with some not so pleasant side effects.
[Reply]
karen button
posted on May 13, 2012 at 9:16 am
I did this today and it turned out great. I added a little organic fruitspread apricot. Then drizzled the chocolate. yummy! Thanks for the great recipes. Happy moms day.
[Reply]
Amy Reply:
May 13th, 2012 at 9:32 pm
@karen button, Yea! Thanks for sharing! And, thank you for the Mom’s Day wishes!
xoxo
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