Almond Meal Crust

Sugar Free | Gluten Free | Dairy-Free Option | Sugar Free

By Veronique @ Our Low Carb Life Clinic

A perfect base for pies and pastries, this almond meal crust is ready in 25 minutes!

This recipe contains a sugar substitute (we like stevia and erythritol, but you can also use allulose or xylitol) and you can modify the amount to suit your taste preferences. If you're making a savoury dish (like a meat pie or quiche) you can leave it out altogether.

It's also gluten-free. Gluten is a lectin found in wheat products (like flour) which can harm our gut lining, leading to digestive distress and low-grade allergic reactions (like bloating, asthma, eczema or headaches. You can read more about gluten and gluten-free alternatives here.

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The main ingredient in this crust is almond meal or almond flour (you choose).

Almond meal is normally made from blanched (peeled) almonds. It is light and uniform in colour.

Almond flour is normally made from unpeeled almonds. It is darker and grainier.

Almond flour is higher in phytic acid, which is a anti-nutrient which can prevent the absorption of some minerals. Read more here.

Why do we love almonds?

Almonds are high in the fat soluble vitamin E, which is an antioxidant. They're also high in manganese, phosphorous, B2 (Riboflavin) and copper.

100 grams of almonds contains 9.9 grams of fibre (smoothing blood glucose response, slowing digestion and helping you to feel full), as well as 21 grams of protein. Almond flour is higher in fibre than almond meal.

They're a quick grab and go, lower carb snack.

Why might we not always love almonds?

Almonds contain phytic acid, an anti-nutrient which can prevent the absorption of minerals like iron, zinc, chromium & calcium. By removing the skin (choosing almond meal) some of the phytic acid will be removed. You can also reduce the phytic acid in almonds by soaking them over night, sprouting or fermenting.

You can read more about phytic acid and plant anti-nutrients here.

Tips to reduce phytic acid

Reducing phytic acid in nuts & seeds helps to ensure you get to absorb your minerals.

How to soak almonds:
1. Place almonds in a bowl and cover with water. Add 1 teaspoon of salt for every 1 cup of almonds.
2. Cover and leave for up to 12 hours. You may choose to replace the water 1-2 times, but you don't have to.
3. Drain & rinse
4. Pat dry. You may lightly roast them in a frying pan or in the oven at a low heat to change the texture.