Many people avoid eating nuts, believing that they contribute to weight gain. This remains to be one of the biggest nutritional myths of all time. The truth is raw, organic nuts are nutritious. They are rich in fats that are actually beneficial to your health and can contribute to effective weight management.
Among the many varieties of nuts out there, almonds are a great choice. They are rich in beneficial compounds, which are typically associated with vegetables and fruits. They are a healthy snack all by themselves, or slivered and tossed in salads and vegetables. However, if you’re looking for different way of eating them, here’s a delicious, easy-to-follow recipe.
Flourless Almond Torte Recipe
- 1 1/2 cups raw almonds
- 1/4 cup maple syrup
- 3 eggs
- 1 Tsp. almond extract
- 1/2 Tsp. sea salt
- 1 Tbsp. lemon zest
- 2 Tbsp. unsweetened coconut flakes, toasted
- 2 Tbsp. almonds, toasted and chopped
Serving Size: 8
- Preheat the oven to 375°F. Line an 8-inch pan with parchment paper; cut to fit the bottom.
- Place almonds in a food processor and grind until the consistency of the almonds is like flour, about 4 minutes. If the mixture starts sticking to the sides, run a spatula around to loosen.
- In a small bowl, add the syrup, eggs, extracts, and salt. Mix well to fully incorporate the eggs. With the food processor running, pour the egg mixture through the feed tube and continue to process until smooth. Add the lemon zest and coconut and pulse to combine.
- Pour the batter into the pan and bake for 25 to 30 minutes. When the top is lightly golden brown and the center is just set, the torte is ready. If the top browns too quickly, tent with foil.
- Remove from oven and allow to cool. Garnish with toasted almonds.
(From Healthy Recipes for Your Nutritional Type)
Note: If you have type 2 diabetes, obesity, heart disease, or any disease associated with insulin resistance, it is best to consume this food in moderation, and to limit your fructose intake, including fruits, to less than 15 grams per day.
Flourless Almond Torte Cooking Tips
I recommend using raw almonds, which I personally enjoy as a snack often . Unfortunately, in the United States, there are no truly “raw” almonds. Those labeled “raw” may have still undergone pasteurization or any chemical treatment procedure. This is due to the US Department of Agriculture’s (USDA) mandatory pasteurization program for almonds in 2007 – a measure they claimed would improve food safety.
While the Almond Board of California claims that the pasteurization method used on almonds slightly varies from the procedure used on milk and juice in that only the surfaces of nuts are treated, the Cornucopia Institute found that the USDA actually “requires sanitation of almonds with a toxic fumigant or treatment with high-temperature heat.”1
That said, if you purchase almonds in North America, know that they have gone through any of these pasteurization methods:
- Oil roasting, dry roasting, or blanching
- Steam processing
- Propylene oxide (PPO) treatment – PPO is a highly toxic, flammable chemical compound that was once used as a racing fuel before it was prohibited due to safety reasons
But there is still a way to obtain raw almonds. Ideally, you should obtain it from vendors offering small quantities. They should have a waiver from the pasteurization requirement. Find a company with the waiver that is NOT pasteurizing them.
Once you have raw nuts in your possession, don’t start with the torte just yet. Nuts contain phytic acid, which is an anti-nutrient found in the coatings of nuts. Phytic acid is an “anti-nutrient” responsible for leaching vital nutrients from your body. It also blocks the uptake of essential minerals, such as calcium, magnesium, copper, iron, and zinc.
I strongly recommend soaking nuts for at least 8 to 12 hours before eating or using them in your food. Doing so will help you get rid of the phytic acid and enzyme inhibitors, which can disrupt your digestive function and the metabolic enzymes naturally found in nuts.
Enzyme inhibitors in nuts (as well as seeds) help protect the nut as it grows, decreasing enzyme activity and preventing premature sprouting. Upon soaking, the germination process begins and deactivates the enzyme inhibitors and raises the nutrition and digestibility of the nut significantly.
|Flourless Almond Torte Nutrition Facts
Why Is Flourless Almond Torte A Healthy Treat?
Although almonds are referred to as nuts, they’re actually the seed (or pit) of the almond fruit. They’re a phenomenal source of nutrients and antioxidants that can support your health, such as:
One of the most beneficial components of almonds is their skins, which are a great source of phenols, flavonoids, and phenolic acids -- usually found in fruits and vegetables. In a one-ounce serving of almonds, you can get as much polyphenols as a cup of steamed broccoli or green tea.2
More research shows that almonds have a positive impact on insulin sensitivity and other heart risk factors among people with pre-diabetes.3 They may also have a prebiotic effect in your gut,4 which aids in supporting your immune system.
If you’re watching your weight, you should avoid bran muffins or other snacks with complex carbohydrates. Instead, a handful of almonds works more effectively – and studies5,6,7 have proven this. Apart from almonds, this recipe contains other ingredients that are beneficial for your health:
While widely vilified by the health community because of its saturated fat and cholesterol content, eggs are actually one of the healthiest foods you can eat. For one, they contain the highest-quality protein found in any food. Eggs provide complete proteins, meaning they provide the eight essential amino acids.
Eating eggs can also benefit your eye health as they contain lutein and zeaxanthin. Other nutrients that can be found in eggs are:
- Choline – Aids in fetal brain development and helps prevent birth defects
- Vitamin B12 – A water-soluble vitamin known as the “energy vitamin.” It is also required by a number of your vital functions, including energy production
- Tryptophan and tyrosine – These amino acids have potent antioxidant properties, which aid in preventing cardiovascular disease and cancer
Before buying eggs, make sure you know where they are sourced. Where hens are raised can significantly impact the nutritional profile of this food. For more information, check out this article on the different types of eggs.
When you consume the right kind, salt is a nutritional goldmine. Avoid processed table salt, though. It contains 97.5 percent sodium chloride, 2.5 percent man-made chemicals such as moisture absorbents and flow agents, and at times, a small amount of iodine is added. This type of salt will negatively impact your health.
Unprocessed sea salt, on the other hand, is 84 percent sodium chloride. The other 16 percent is a combination of trace minerals, including silicon, phosphorus, and vanadium. Its flavor is incomparable to regular table salt.
I recommend sea salt from the Himalayas, which is completely pure. It has spent thousands of years maturing under extreme tectonic pressure, far away from impurities. It is contaminant-free, hand-mined, hand-washed, and minimally processed.
Lemons are widely recognized for being an abundant source of vitamin C. However, they can also provide thiamin, riboflavin, pantothenic acid, iron, and magnesium, fiber, calcium, potassium, copper, and folate.
They also provide a wide list of antioxidants, including beta-carotene, beta-cryptoxanthin, zeaxanthin, lutein, and vitamin A – nutrients that are beneficial for your eyes. Another reason why they’re great for your health is they contain virtually no fructose, which is a primary source of calories.
The coconut is referred to as a staple in many diets and livelihoods around the world. It has superior nutrition, used as fuel and as material for several household instruments, and even function as a potent cure for health conditions, such as nausea, fever, rash, sore throat, kidney stones, asthma, toothaches, and even lice.
Modern medicine has regarded it as one of the most nutritious foods on the planet. Coconuts are loaded with electrolytes, fiber, and a special type of saturated fat called lauric acid. This fat, which is rarely found in nature, contains antimicrobial, antiviral, antifungal, and antibacterial properties.
High levels of manganese, potassium, and phosphorus can also be found in this tropical food. For more information on this health food, check out this infographic on various coconut uses.
Sources and References