Thursday, September 27, 2012

basic coconut flour recipes...

We were already eating a lot of coconut before going mostly grain-free, but relied heavily on coconut flour after changing my son's diet to rid him of seasonal allergies.  Coconut flour contains the highest percentage of dietary fiber in comparison to other fibers.   It is also high in protein, low in digestible carbohydrates and is gluten free.  Because coconut flour is highly absorbent, recipes call for a large number of eggs in order to bind together.  It's possible to replace up to 1/3 of the total amount of flour in recipes with coconut flour and add a bit more water to the recipe, but if you're cooking solely with coconut flour it's best to follow a specific recipe.  I like Cooking With Coconut Flour by Bruce Fife.  Here are some of our favorite basic recipes...

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2 Eggs
2 Tbsp Coconut Oil or Butter (Ghee)
2 Tbsp Coconut Milk or Whole Milk
2 Tbsp Coconut Flour
1/8 tsp Sea Salt
1/8 tsp Aluminum-Free Baking Powder (optional)

Blend eggs, oil or butter, milk and salt. Combine coconut flour and baking powder and mix into batter. Heat 1 T coconut oil or butter in skillet and spoon batter onto hot skillet. Makes about 6 pancakes. Drizzle with honey or make honey syrup with lemon juice and vanilla.  Spread almond or peanut butter on leftovers for snacks!


½ C Almond Flour or other nut meal
2 Eggs
¼ C Butter, Melted
¼ tsp Sea Salt
½ C Coconut Flour
3 C Cheddar Cheese, shredded (optional)
herbs & spices (optional)

Blend together almond flour, eggs, butter. sea salt, cheese and any herbs you prefer. Add coconut flour and knead the dough in your hands for 2-3 minutes. Form dough into 1 inch balls, place on and ungreased cookie sheet and flatten to a diameter of 2-2 ½ inches. Bake at 400 degrees for 15 minutes. Makes 16 crackers.
These crackers taste best straight from the oven and slightly crisp. You can reheat them at 400 degrees for about 4 minutes.


6 Eggs
½ C Butter
2 Tbsp Honey (optional)
½ tsp Sea Salt
¾ C Coconut Flour
1 tsp Aluminum-Free Baking Powder (optional)

Blend together eggs, butter, honey and salt. Combine coconut flour with baking powder and whisk thoroughly into batter until there are not lumps. Pour into greased 9x5x3 or smaller loaf pan and bake at 350 degrees for 40 minutes. Remove from pan and cool on racks. Recipe can be doubled to make a larger loaf.


3 Eggs
2 Tbsp Butter or Coconut Oil, melted
1 Banana, ripe and mashed
2-3 Tbsp Honey
¼ tsp Sea Salt
½ tsp Vanilla
¼ C Coconut Flour
¼ tsp Aluminum-Free Baking Powder (optoinal)
¼ C chopped Walnuts or Pecans (optional)

Blend together eggs, butter, banana, honey, salt and vanilla. Combine coconut flour with baking powder and whisk into batter until there are no lumps. Fold in nuts. Pour into greased muffin tins. Bake at 400 degrees for 18 minutes or 12-15 min for mini muffins. Makes about 6 large or 24 mini.


½ C Butter
½ C Honey
4 Eggs
½ tsp Vanilla
½ C Coconut Flour
2 C Grated or Flaked Coconut

Mix together butter, honey, eggs and vanilla. Stir in coconut flour and coconut. Drop spoon-sized mounds 1 inch apart on a cookie sheet lined with parchment. Bake at 375 degrees for 18-20 minutes or until golden brown. Makes about 2 dozen cookies.

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