Have you ever tried baking with coconut flour? It seems talk and hype for coconut flour is all over the place these days, and for good reason! There is very little downside to this newly popular ingredient, however, it does take some figuring out. Never fear. You can find most, if not all, the answers you are looking for right here.
Baking With Coconut Flour
What is coconut flour?
Coconut flour is made from the meat of coconuts. After the milk is pressed out, the coconut meat is then dried and ground into a fine powder.
Are there nutritional benefits to using coconut flour over other flours?
YES! Coconut flour is contains protein, fiber and healthy fats. It also contains manganese which helps maintain healthy blood sugar levels and is important for absorbing other nutrients essential to the body such as vitamin C. It is nutrient dense and good for the heart.
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How Does Baking with Coconut Flour compare to other flours?
Coconut flour is much more absorbent than other flours, so when trying to adapt a recipe, it is not a one to one ratio. To adapt a recipe using coconut flour you only need 1/4 the amount of coconut flour than what is called for in the regular flour recipe.
Coconut flour also needs more of a binding agent such as eggs, cream cheese, or even avocados, than recipes utilizing other flours. I’ve seen several different recommendations on how much to use, but they range from one egg for every ounce of coconut flour (8 in a cup) to 6 eggs for every cup of coconut flour.
Can coconut flour be used to thicken gravies and sauces?
Personally, I have never tried this in my own experiments, but my research indicated that it would not be a good substitute. If you’re looking for a gluten free substitute, cornstarch or arrowroot powder is still a better alternative.
What about for dredging and frying?
I have seen recipes out there that use coconut flour for dredging before frying. They do use a 1:1 ratio for this.
Does coconut flour taste like coconuts?
Yes. Because it is made from dehydrated coconut meat, it does have a light flavor of coconut. It’s not very strong but it will affect flavor a bit. Personally I like to use it with almond flour and that seems to help cut back on the distinct flavor.
Where can I buy coconut flour?
With the growing demand for gluten free and grain free products, coconut flour is now sold in many grocery stores either in the flour aisle or the health food section, health food stores, and many online stores such as Amazon.
Will Coconut flour work with my diet?
Chances are, yes it will. Obviously, the major exception in this is if you are allergic to coconuts, or other tree nuts, then perhaps you may want to steer clear or proceed with caution. Because coconut flour is not a grain, it is suitable for diets such as whole 30, paleo, ketogenic, and gluten-free. Additionally, it is typically a good substitute for people who are looking to lose weight, are diabetic, have celiac disease, etc.
Is there a downside?
Truth be told, coconut flour is a bit more expensive than wheat or all purpose flours. If you bake a lot, then it could potentially have a “wow” factor in that department. You also have to check if the product is sweetened or not. That could definitely affect the taste of your recipe!
See! It takes a little figuring out, but the benefits of this ingredient could be well worth the effort. Next time you’re trying out a new pancake recipe or trying to clean up your baking, give coconut flour a try. You just might be very pleasantly surprised with your experience baking with coconut flour!
Do you have a favorite coconut flour tricks? Share it with us below!!
Sources:
- http://nourishedkitchen.com/baking-with-coconut-flour/
- http://www.kitchenstewardship.com/2013/10/01/how-to-bake-grain-free-with-coconut-flour/
- https://draxe.com/coconut-flour-nutrition/
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