Coconut flour is a staple in my kitchen. High in protein and fiber, low carb and gluten-free, coconut flour is a great substitute for traditional flour. It’s naturally sweet, and high in vitamins and minerals. So keep some on hand for those times when you just need to have some paleo pancakes, cookies, or cupcakes. Your body will thank you. ~
For the true, true stories behind this incredible foodstuff, read on.
Coconut flour is an excellent source of dietary fiber that facilitates healthy digestion and absorption of vitamins and minerals. It is also low in sodium, digestible carbohydrates, and very low in cholesterol. High in protein, coconut flour is a healthy, non-grain, alternative to wheat and other grain flours. Since it contains no gluten, Coconut flour makes an excellent allergen-free baking ingredient.
Coconut flour can be a great alternative to traditional flours, at about half the glycemic index of wheat flour. Because it`s full of fiber and low in digestible carbohydrates, coconut flour has a more gentle impact on blood glucose.
Fun facts about coconut flour
Coconut flour is very low carb, making it ideal if you’re trying to lose weight.
The high fiber content in coconut flour allows people to feel fuller at a faster rate. In fact, coconut flour has about 61% fiber, compared to the 27% in wheat flour.
Since it is gluten free, cooks have no problem adding it into their recipes without the fear of triggering any gluten-related problems.
Coconut flour contains vitamin C, iron, vitamin B1 and calcium.
The amount of sugar in coconut flour makes it possible to lessen sweeteners in the recipe, making it favorable for diabetics.
Coconut flour is free of preservatives. It is basically ground coconut fiber that is simply stored carefully without the usual chemicals added for a long shelf life
Baking with coconut flour
Coconut flour lends a rich texture and natural sweetness to baked goods.
Due to its high fiber content, coconut flour absorbs a lot of liquid, and you`ll generally need to increase the liquid called for in the recipe by about 1/3rd as well.
To substitute the entire amount of traditional wheat flour in a recipe with coconut flour, you`ll need to do some recipe tweaking. Coconut flour is non-glutinous and doesn't rise or gel together like wheat flour. The easy solution for this is to use one egg or 3 tablespoons of chia gel (see chia seeds) per ounce of coconut flour in a recipe.
Until you get the hang of working with coconut flour, look for recipes that were written specifically for coconut flour. They’re everywhere on the internets. Here’s my favorite thing to make with coconut flour — incredible paleo pancakes. Tender and fluffy, you’ll never know they’re paleo. A batch of these will curb any nostalgic carb cravings you might have.
Makes enough for one person. Double or triple as appropriate.
Here’s what goes in
2 large eggs, room temperature. Pastured is best. If you can’t get local eggs, Vital Farms eggs (available at Whole Foods) are great.
1/2 cup milk (use whatever you fancy. Raw grass-fed cow’s, coconut, or almond are all great. Full-fat and unsweetened, please.)
1 teaspoon vanilla extract, or ¼ teaspoon vanilla powder
Sweetener to taste. 1/2 tablespoon honey works well.
1/4 cup coconut flour
1/4 teaspoon salt (RealSalt is best)
1/2 teaspoon baking soda
Coconut oil for frying
Here’s what to do
Preheat pan or griddle over medium-low heat. Beat eggs until frothy, about two minutes. Mix in milk, sweetener, and vanilla extract (if using vanilla powder, mix that into dry ingredients below.)
In a medium-sized bowl, whisk together dry ingredients — coconut flour, salt, and baking soda (and vanilla powder, if using). Stir wet mixture into dry until everything is incorporated, but do not overbeat.
Grease pan with coconut oil. Spoon few tablespoons of batter into pan for each pancake. Spread out slightly with the back of a spoon. The pancakes should be small — 2-3 inches in diameter and fairly thick. Do not attempt to make them too big, or you’ll never get them flipped without falling apart. Cook for a few minutes on each side, until the tops dry out slightly and the bottoms start to brown. Flip and cook an additional 2-3 minutes. Be very very careful while flipping these — they’re a lot more fragile than regular pancakes. If it seems like they’re coming apart, they’re not ready to flip yet.
Slather them with salted pastured butter (or coconut oil, or ghee). If you want to go crazy, add a little maple syrup, honey, or fruit. Mmmmmmm!