Cooking With Coconut Flour

[loraleena]

Does anyone have recipes for cooking with coconut flour. I heard it is really good for you - non grain, high protien and low carb.

[Turtle]

Here is some info someone just sent me on coconut flour. I bolded the recipe they suggest below. And sorry this is so lengthy, there was no link to a website just this article of info.

At Last -- A Natural And Delicious Alternative To Wheat And Grain That's Packed with Dietary Fiber And Is A Good Source of Protein Too!

If you are serious about living healthier, then you will want to consider coconut as a regular part of your diet. Fortunately when it comes to coconut, there are endless ways to indulge! The best way to experience the many health-giving gifts of coconut is to use virgin coconut oil. It's a small investment in your health that yields tremendous returns!

I believe Virgin coconut oil is one of the smartest oils you can eat. Rich in lauric acid, coconut oil contains NO trans fat, strengthens your immune system and boosts your metabolism!

And now we've added a very important coconut product to our store -- one that can help transform the way you cook, eat and feel for the better! By substituting our new Coconut Flour in some of your baking recipes, you can literally recreate your favorite treats, turning them into delicious guilt-free health promoting foods.

Our coconut flour is made from fresh organic coconut meat (only natural coconuts grown in the beautiful, tropical Philippine Islands are used) that is dried, defatted and then finely ground into a powder very similar in consistency to wheat flour. However, that's where the similarities begin and end.

Coconut Flour

Muffins, cookies, crackers, cakes, and pies ... can be enjoyed with less guilt when you make them with coconut flour. Loaded with healthy dietary fiber, foods made with coconut flour are a good source of protein with fantastic flavor and texture! Saying goodbye to grain has never been easier!

Coconut flour is unlike any other consisting of 14% coconut oil and 58% dietary fiber! The remaining 28% consists of water, protein, and carbohydrate. If you haven't tried coconut flour yet, here are some more excellent reasons to start:

Coconut Flour is ideal for baking. It has fewer digestible (net) carbs than other flours, and it even has fewer digestible carbs than some vegetables!

Coconut Flour is gluten-free and hypoallergenic. With as much protein as wheat flour, coconut flour has none of the specific protein in wheat called "gluten". This is an advantage for a growing percentage of the population who have allergies to gluten or a wheat sensitivity.

Coconut Flour consists of the highest percentage of dietary fiber( 58%) found in any flour. Wheat bran has only is 27% fiber.

Coconut Flour can help you reach a healthy weight. Ideal for those who follow a low-carb eating plan, coconut flour works well as part of a weight loss program because it has high fiber, and foods with high fiber can help promote a feeling of fullness.

Whoever said "you can't have your cake and eat it too" was definitely in the dark about the benefits of coconut flour!

Say YES to Your Favorite Foods Again with GLUTEN-FREE Coconut Flour!

I have posted studies that show celiac disease, a genetic disease that is a severe form of gluten intolerance that results in intestinal complications, may effect as many as one in thirty-three people.

Most people are unaware that there are many reactions to wheat, aside from celiac disease, that can cause health problems. Most of us are addicted to breads, bagels, pizza, pasta, waffles and pancakes and would rather die than give them up, and many people do just that -- die from the side effects of eating wheat!

But eliminating gluten from your diet is no small task. The good news is that food manufacturers are finally realizing there's a growing need for a variety of gluten-free breads and foods.

The bad news is that large portions of commercially prepared gluten-free foods are made using soy flour. I cannot emphasize enough that soy is not the health food that you think it is. If you are still using soy, I urge you to consider how some studies are linking soy to serious health conditions including:

Increased risk of breast cancer in women, brain damage in both men and women, and abnormalities in infants

Contributions to thyroid especially in women

Weakening of your immune system

Severe, potentially fatal food allergies

It appears that the tide is beginning to turn against the soy craze and many people are now wisely looking for healthier alternatives. Nut flour is becoming more popular but it is expensive and few people can afford to use it regularly. There are a variety of other flours like potato, garbanzo, and rice flour, but like soy, these can present a host of health challenges for many people too.

Coconut flour is a healthy and delicious alternative for most anyone who is allergic to nuts, wheat, milk or other common foods that trigger sensitivities. Because so few people are allergic to coconut, it is regarded as hypoallergenic.

If you are looking for a gluten-free way to make your favorite baked foods, coconut flour is a delicious, safe, healthy, relatively low-cost, and easy way to do it. You can make a variety of breads and pasties using little more than coconut flour, eggs, and coconut oil!

Coconut Flour: The Secret Weapon to Managing Your Weight

Food contains two types of carbohydrate: digestible and non-digestible. Digestible carbohydrate consists of starch and sugar and provides calories. Non-digestible carbohydrate is the fiber and provides NO calories. Coconut meat is composed primarily of non-digestible fiber with a beneficial amount of water and smart oil.

Dietary fiber acts like a broom, sweeping your intestinal contents along your digestive tract aiding in elimination, regularity and helping to promote digestive health. Since you cannot digest the dietary fiber in coconut flour, you derive no calories from it.

Studies have shown that an additional 14 grams of fiber daily (the amount in about ¼ cup of coconut flour) is associated with a 10% decrease in calorie intake and a resulting loss in body weight. The health benefits of dietary fiber include:

Promotes heart health and supports your immune system

Facilitates better digestion and promotes digestive comfort

Promotes absorption of vitamins and minerals

Assists in detoxifying your body

Helps promote cholesterol health

According to the U.S. Department of Agriculture, only 24% of the carbohydrate in oat bran is composed of fiber. Soybeans contain only 29% fiber, and wheat bran is 42% fiber. When you add the abundant health-promoting qualities of coconut oil to those listed above, it is my opinion that you'd be hard pressed to find a more nutritional cooking source than coconut flour!

The chart below shows that when it comes to dietary fiber content, other local flours do not come close to rivaling coconut flour!

Dietary Fiber Can Help You Support Blood Sugar Health

While dietary fiber helps support a healthy weight, it also plays a role in supporting blood sugar health. Dietary fiber slows down the release of glucose and therefore requires less insulin to utilize the glucose and transport it into the cell where it is converted into energy. Foods rich in soluble dietary fiber are low glycemic index foods.

Try this delicious Coconut Flour Chocolate Cake recipe today. It's just one of the numerous guilt-free treats you can make with our healthy and delicious coconut flour that's sure to be a hit with your whole family!

Coconut Flour Chocolate Cake Ingredients:

½ cup Fresh Shores coconut oil

¼ cup Dagoba cocoa powder

¼ cup coconut milk

9 eggs

1 ½ cups Steviva Blend

¾ teaspoon Himalayan salt

1 teaspoon vanilla

¾ cup sifted coconut flour

¾ teaspoon baking powder

Melt coconut oil in a saucepan over low heat or place jar in pan of warm water. (note coconut oil easily melts and will congeal as it cools)

Add Dagoba cocoa powder and coconut milk and mix together. Remove from heat and set aside.

In a bowl, mix together eggs, sugar, salt, and vanilla.

Stir in cocoa mixture.

Combine coconut flour with baking powder and whisk into batter until there are no lumps.

Pour batter into greased 8x8x2 or 9x9x2-inch pan.

Bake at 350 degrees for 35 minutes or until knife inserted into center comes out clean.

Cool and cover with frosting, (optional) of your choice.

In contrast, foods without dietary fiber allow for a fast release of glucose creating a need for more insulin. The excess glucose can also be stored in your body and increase your weight.

One research study (at the Food and Nutrition Research Institute, Department of Science and Technology in collaboration with the Philippine Coconut Authority) was done on bakery products supplemented with increasing amounts of coconut flour using human subjects. The study found that increasing levels of coconut flour in bakery products resulted in a lower glycemic index.

Numerous studies like this one have shown that the abundance of dietary fiber found in coconut flour helps support blood sugar health and helps support a healthy weight. If you are interested in becoming more weight-conscious, adding coconut flour to your daily meals is a delicious and smart choice!

The Secret to Foolproof Cooking with Coconut Flour

You can make a wide variety of baked goodies using coconut flour. However, when baking with coconut flour, the standard rules that you use for other flours do not apply. If you want to avoid culinary blunders, it's important to remember some basic rules.

Coconut flour will just fall apart if you substitute it 100% for another flour. However, through trial and error, and with the help of a terrific source, I've discovered that if you add eggs to the recipe, you can use 100% coconut flour in a recipe. The secret is to add one egg per ounce of coconut flour (on the average). Why eggs? Coconut flour has no gluten and the eggs take the place of gluten.

If you are wheat sensitive, looking for delicious ways to add healthy fiber to your diet, or just want to try something new and delicious -- then you have nothing to lose and everything to gain (like help to support a healthy weight) by using coconut flour!

Easy to add to smoothies and desserts or to use as a thickening agent in sauces and gravies, coconut flour makes a great substitute for other flours called for in almost any recipe! It's a great way to add fiber and flavor to your diet, so what are you waiting for?

[Guest Kathy Ann]

I think there is a new cookbook out there somewhere. I think it's by Dr. Fife??? The recipes are supposedly great and lots of eggs are used to create the texture. There was a recent thread on here about it. I know Bob's Red Mill sells it and has a couple of good recipes on the back of the package.

I might add that I would personally like some coconut flour recipes that DIDN'T rely on eggs. My allergy to eggs seems to eliminate me unless somebody knows of other ways to use it. Sure seems like a great flour substitute, though.

[num1habsfan]

Yeah one of the cookbooks I bought calls for coconut flowing in every recipe basically, which is why I havent baked anything from it yet

~ lisa ~

[hineini]

Here are two recipes that use coconut flour:

Pumpkin Muffins

Open Original Shared Link

Coconut Blueberry Muffins

Open Original Shared Link

My experience is that it tastes really good but it has a certain kind of texture that lends itself best to being mixed with other flours. The second muffin recipe uses coconut flour only and it actually turned out really tasty, though. You can use a little in your regular flour mixture for most recipes, but remember it absorbs liquid like CRAZY so you will have to increase liquid proportions.

[GlutenFreeGirlie]

I posted this a while back, but no one had much to say about coconut flour then. I got this recipe from the Bob's Red Mill site. My family just loves these biscuits, they're light, fluffy and buttery. Perfect on their own or with soup, gravy, jam... I haven't found a way that I don't like to eat them!! mmmm maybe I'll go make some right now.

BTW I'm excited to try some of these other recipes... they sound delish!

Coconut Country Biscuits

Ingredients:

3/4 c. White Rice Flour

1/4 c. Organic Coconut Flour

2 Tbsp. Potato Starch

1 tsp. Sugar

1 Tbsp. Baking Powder

1/4 tsp. Sea Salt

1/4 c. Butter

1/2 c. Buttermilk

Preheat oven to 450°F.

Combine dry ingredients. Cut butter into flour mixture until it resembles small peas. Stir in buttermilk to form soft dough. Place mixture on top of wax paper and press to 1" thickness. Cut with 2" biscuit cutter and place on greased baking sheet.

Bake for 10-12 minutes.

Yields about 9 biscuits.

NUTRITIONAL INFORMATION:

Each biscuit contains Calories 110, Calories from Fat 50, Total Fat 6g, Saturated Fat 3.5g, Cholesterol 15mg, Sodium 220mg, Total Carbohydrate 13g, Dietary Fiber 1g, Sugars 1g, and Protein 2g.

I also found this when I went back for their recipe:

Tips for Using Coconut Flour

· You can replace up to 20% of the flour called for in a recipe with Coconut Flour, adding an equivalent amount of additional liquid to the recipe. Because of its high fiber content, Coconut Flour requires much more liquid than other flours. You need to use an equal amount of liquids to the amount of Coconut Flour used.

· If batter seems too thick, thin out by adding a bit more oil until desired consistency is achieved. If batter seems too runny, don’t worry. Coconut Flour’s high fiber content makes it highly absorbent and during baking the flour will absorb the extra liquid.

· To maintain freshness, store Coconut Flour in an airtight container after opening.

[loraleena]

Thanks.

I am looking for recipes for just coconut flour. Trying not to eat too much grains.

[Nancym]

From my own experience, coconut flour is thirsty, thirsty stuff! It really absorbs liquids like crazy.