August 20, 2014

How To Use Coconut Flour

Pin It

Gluten Free Coconut Flour Banana Muffins Prepared by Sarah Shilhavy, Photo by Jeremiah Shilhavy

by Sarah Shilhavy
Free Coconut Recipes

How To Use Coconut Flour

Coconut flour is the fiber from the coconut meat after almost all the oil has been extracted to make coconut oil. It’s gluten free, making it a suitable wheat flour substitute for those with gluten and wheat allergies. It also high in protein and fiber, containing more fiber then gluten based grains. The coconut flour straight up has a strong coconut flavor and mildly pleasant sweet taste. During baking and cooking however, the coconut flavor will often times be very subtle or take on whatever flavor it is being cooked with.

For baking or cooking, you can substitute anywhere from 10 – 30% of regular flour for coconut flour to add extra fiber. Some recipes however, can be made with 100% coconut flour and be totally gluten free (and foolproof, no one would ever know!). The easiest ones to do this with are muffins, bars, pancakes, cakes and quick breads.

Since coconut flour has no gluten, plenty of eggs must be used to make up for it. This is also a very dry flour, and a 1:1 substitute ratio for other flours like wheat isn’t a good idea. When creating or converting recipes, keep in mind:

1 cup coconut flour – 3-5 eggs
1 cup wheat flour – 1/2 cup coconut flour
1 cup milk/water/other base liquid – use approximately 2 cups with coconut flour

For recipes that use liquids, you’ll probably end up at least doubling the amount originally called for. To be safe though, start out with the original amount called for and add more as needed. For flour ratios, start out with about half the amount of coconut flour for regular flour, making sure to use the proper amount of eggs and liquid for saturation. Don’t be afraid to mix your batters very well. Since there is no gluten there is no danger of the final product becoming too hard as a result of over mixing.

Besides eggs, other things to help with binding include sticky sweeteners like honey and maple syrup, flax and guar or xanthan gum. 1 tablespoon of ground flax seeds soaked in 3 tablespoons of water can also replace 1 egg and just a little bit of the gums can add an extra binding element that mimics gluten, adding a stronger “bite texture” to baked goods.

A lot of recipes containing wheat flour can be converted to 100% coconut flour, but this will take time and patience. Coconut flour behaves differently from recipe to recipe, so a lot of tweaking and adjusting will have to be done. All my coconut flour recipes have been made with Tropical Traditions organic coconut flour; therefore I cannot assure you that they will work with different coconut flours, which might be higher in fiber and lower in protein content.

Ways to use coconut flour are endless. You can use them to make a roux for gravy, add a tablespoon or so to smoothies and drinks for extra fiber, sprinkle on different dishes for a garnish and coconut taste…use your imagination! Be creative!

Kitchen-Tested Coconut Flour Recipes

This is just a small sample of coconut recipes have been kitchen tested and are proven to work. For a full list of coconut flour recipes, please visit Free Coconut Recipes.

Every kitchen needs a basic gluten free muffin recipe. This recipe for Gluten Free Coconut Flour Banana Muffins yields the perfect light and fluffy muffin.

Gluten Free Coconut Flour Banana Muffins Prepared by Sarah Shilhavy, Photo by Jeremiah Shilhavy

Want to know how to make a foolproof gluten-free cake? This is a tried and true recipe and will quickly become your go-to cake recipe!

Foolproof Coconut Flour Chocolate Cake Prepared by Sarah Shilhavy, Photo by Jeremiah Shilhavy

Sure to quickly become a favorite in your house, these gluten-free chocolate chocolate chip pancakes are light, fluffy, and rich in flavor!

Gluten Free Chocolate Chocolate Chip Pancakes | Recipe and Photo by Alta, Dallas, TX

A classic drop biscuit recipe, except this time they are gluten free. Delicious plain, or spice them up with a variety of seasonings!

Gluten Free Drop Biscuits Prepared by Sarah Shilhavy, Photo by Jeremiah Shilhavy

 There is nothing better than these chewy gluten free chocolate chip cookies served warm from the oven. No one will believe that they are gluten free!

Chewy Gluten Free Chocolate Chip Cookies Prepared by Sarah Shilhavy, Photo by Jeremiah Shilhavy

 These gluten-free chunky monkey muffins are the perfect breakfast or snack. The addition of chopped dark chocolate takes these muffins to a whole new level.

Gluten Free Chunky Monkey Muffins Recipe and Photo by Marillyn, Britt, IA

Pie crusts can sometimes be tricky, especially when using gluten-free flour. This coconut flour pie crust recipe is proven to work. Perfect for whatever favorite pie filling you love!

Gluten Free Coconut Flour Pie Crust Prepared by Sarah Shilhavy, Photo by Jeremiah Shilhavy

Looking for a classic graham cracker pie crust without the gluten? This grain-free honey graham cracker pie crust recipe is the perfect answer.

Grain-Free Honey Graham Cracker Pie Crust Recipe and Photo by Danielle, Danville, CA

This gluten free cornbread with sundried tomatoes is easy to make and pairs perfectly with  hot or cold dishes.

Gluten Free Cornbread With Sundried Tomatoes Recipe and Photo by Pat, Jackson WI

 This gluten-free cheese garlic coconut quick bread recipe is sure to become a favorite in your household. Goes perfectly with your Italian dinner!

Gluten Free Cheesy Garlic Coconut Quick Bread Prepared by Sarah Shilhavy, photo by Jeremiah Shilhavy

pin it button How To Use Coconut Flour

Virgin Coconut Oil:
How it has changed people’s lives and how it can change yours!

BVCNOcover How To Use Coconut Flour

Includes 85 recipes – Free shipping available!

pin it button How To Use Coconut Flour

choosing the best coconut oil How To Use Coconut Flour

freecoconutrecipes How To Use Coconut Flour

0 commentsback to post

Other articlesgo to homepage

Users Testify to Coconut Oil “Miracles” on WebMD

Users Testify to Coconut Oil “Miracles” on WebMD

Pin It

WebMD is the world’s most visited “health” website. They derive their advertising from the pharmaceutical industry, so they have a pro-Pharma slant, as one can expect. It is not typically the place you would go to find information regarding alternative treatments to FDA approved pharmaceutical drugs. If you are contemplating using prescription drugs, it is a great place to get information about the medical industry’s products. If however you are looking for information on products that are not approved as drugs by the FDA, their information will be highly biased.

Due to the increasing popularity of coconut oil and its healing properties, WebMD now has a listing for coconut oil. It is listed in their vitamin and supplement section, since it is not approved as a drug, and since they generally do not provide any health information about foods.

They give the standard pro-Pharma view of coconut oil, which is that, in their view, there are no approved claims for coconut oil. They also warn people that coconut oil could raise cholesterol levels and could be harmful, even while acknowledging that research actually shows the opposite, since coconut oil traditionally lowers LDL cholesterol while raising HDL cholesterol (a positive thing.) They also warn that if people eat too much coconut oil, since it is fat, that it could lead to weight gain.

Interestingly, WebMD allows users to comment on these entries, presumably in a format where patients can comment on their own experiences with the vast array of drugs listed on their website. Read what users said about the “miraculous” properties of coconut oil in relation to Alzheimer’s, Parkinson’s, weight control, memory, mood swings, energy, dry skin, dental health, stopping seizures and more.

Adding Coconut Oil into Your Fitness Routine

Adding Coconut Oil into Your Fitness Routine

Pin It

Fitness junkies, take note: you need coconut oil. Coconut oil straight up, in your protein-rich meals, protein shakes, snacks, pre-workout, post-workout fuel – whatever you choose. Coconut oil can be adapted into your style of eating and seriously enhance the results of the style of fitness you’re into, be it body building, toning, endurance, or general weight and muscle management.

So why add coconut oil into your fitness routine? Coconut oil is a rich source of MCTs (medium chain triglycerides), a high-energy fuel that the body uses to prevent muscle loss, but take off body fat. Coconut oil has a lot of these MCTs. Eat it.

Easy Homemade Coconut Oil Chocolate Recipes

Easy Homemade Coconut Oil Chocolate Recipes

Pin It

Coconut oil makes fantastic homemade chocolate. With just a few extra ingredients, coconut oil will morph into an impressively smooth, rich dark chocolate that won’t require a chocolate-making class to learn.

The easiest coconut oil chocolates require no cooking and generally all the ingredients are blended together in one easy step.

How to Use Coconut Oil in Your Skincare Routine

How to Use Coconut Oil in Your Skincare Routine

Pin It

Coconut oil is often praised for its many health benefits and its versatility in cooking and baking. While these many benefits may have gotten you to commit to always keeping some coconut oil in your pantry, coconut oil has a big place outside of the kitchen as well.

Coconut oil’s healing, antibacterial, and cleansing properties take on an entirely new personality when used topically, making it the ideal multiple-products-in-one item to add to your skincare and personal grooming regimes. Since coconut oil is gentle on the skin and not laden with chemicals and ingredients you have to watch out for (like most of the skin and beauty care products sold today), this is a safe and easy oil for anyone to use and experiment with.

Here are 4 popular ways coconut oil can be used to replace the dozens of pricey, and often ineffective, products sitting in your bathroom.

10 Different Ways to Eat Coconut Cream Concentrate

10 Different Ways to Eat Coconut Cream Concentrate

Pin It

Coconut Cream Concentrate, also known as “coconut butter” is a nut butter-like spread made from coconut.

Coconut Cream Concentrate definitely should have a place in every coconut lover’s pantry. Since it is 100% coconut, it also has a substantial amount of coconut oil, making it perfect for those who are looking for more creative ways to get coconut oil into their diets.

How many different ways can you use it? Aside from enjoying it by the spoonful or eating it on pastries, here are just 10 of the countless, creative ways you can use this delicious coconut butter.

read more

Get the news right in your inbox!