Baking With Coconut Flour 101
Coconut flour is simply the fiber from coconut meat after most of the oil has been extracted. For those with allergies and intolerances, coconut flour is a wheat- free, gluten-free alternative to traditional flours. But coconut flour can and should be enjoyed by all. Even those without allergies will enjoy cooking with this product because baked goods containing coconut flour always have a great texture and a hint of coconut flavor. Plus, coconut flour has some impressive nutritional stats. Check ‘em out below.
¼ cup coconut flour contains:
Calories- 120
Fat- 3 grams
Carbohydrates- 20 grams
Protein- 4 grams
Fiber- 12 grams
Sugars- 0 grams
Here are a few more tips and facts that will aid you in baking with coconut flour:
1) Coconut flour is quite dry on its own, so recipes using coconut flour almost always include more eggs than a traditional recipe.
2) You can replace up to 20% of the flour called for in a recipe with coconut flour. Just make sure you add the same percentage of liquid to the recipe.
3) When baking with coconut flour, don’t worry if your batter seems runnier than usual. Coconut flour’s high fiber content makes it very absorbent. During baking, the coconut will absorb much of the liquid.
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Now, onto my favorite coconut flour recipe!
Peanut Butter Muffins
(yields 6 muffins)
Ingredients
· 3 eggs
· 1 tablespoon coconut oil, melted (you could sub oil or butter)
· 5 tablespoons sucanat (you can sub brown sugar)
· ¼ cup natural peanut butter
· ¼ teaspoon salt
· ¼ teaspoon vanilla extract
· ¼ cup coconut flour
· ¼ teaspoon baking powder
Directions
· Blend together eggs, oil, sugar, peanut butter, salt, and
vanilla extract.
· Combine coconut flour with baking powder and whisk into batter until there are no lumps.
· Fill 6 muffin cups halfway with batter.
· Bake at 400 degrees for 15 minutes. (Makes 6 muffins.)
Voila!
You’ve got to try this recipe! It makes scrumptious muffins that have a delightful texture.
I’ve never seen Coconut Flour. Where do you buy it?
I don’t even like pb and these look tasty. I’ve never cooked with coconut flour, I see it in some recipes in the blogworld but never thought to buy it.
I found mine at Amazing Savings, but probably any health food store. I know you can buy it online too.
I love the taste of coconut, I bet I would adore this flour!
I love love love coconut flour! You should try these pancakes if you enjoy the texture of coconut flour: http://pimpmyproteinshake.blogspot.com/2010/03/low-carb-blackberry-pancakes.html
thanks! these look amazing.
omfg. send me some now!!!
I’ve never used coconut flour, but it sounds wonderful and so healthy! To be honest I’m don’t know if I’d even be able to use coconut flour. Coconut gives me such bad gas and bloating…and I’m pretty sure many of those sugars are in the flour. I could be wrong though…maybe they get lost when the fat goes away? I should look into that! I know I can’t drink the milk, so perhaps the flour is free of those sugars.
The texture on these muffins looks terrific! I never thought to use coconut flour before, though. I’ve got some desiccated coconut in the cupboard, and I wonder if I can make it myself?
You definitely have me intrigued! I’m going to look for coconut flour next time I’m at WF!
I have a hard time with the science of alternative flours.. For some reason, my stuff never turns out exactly the way I intended, but I would love to try coconut flour especially if it just takes more eggs. That is doable for me.
I have never heard of (or seen) coconut flour, but I´ll look more carefully next time, it sounds awesome!:)
Coconut flour, ah?!
I learned something new today.
Thanks
You had me at peanut butter…. or muffin. Both sound good, so I’m bound to love those!
These look tasty, thanks for the recipe and I look forward making that for our next work party.
OMG. I’m trying to start the Paleo Diet. I’ve tried making my own bread and its bombed 3 times. I’m about to give up