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Cooking with Coconut Flour

Cooking with Coconut Flour

 

It seems that about everywhere you turn restaurants, supermarkets and products all advertise “gluten-free”.  For every food, there is now a gluten alternative.  But just what does it mean to be gluten-free? 

According to Wikipedia, gluten is is a mixture of proteins found in wheat[1] and related grains which gives elasticity to dough, helping it rise and keep its shape and often gives the final product a chewy texture.  People with celiac disease are recommended a gluten-free diet because they can experience bloating, abdominal pain, chronic diarrhea and fatigue when they consume it.  Celiac disease is an autoimmune disorder in which gluten causes the body to attack the small intestine.  That being said, celiac disease only affects less than 1 percent of the population.

There is another group that is between 0.5 to 6 percent of Americans who have non-celiac gluten sensitivity, which simply means they don’t test positive for celiac disease, but they experience the same negative symptoms.  By eliminating gluten, the symptoms disappear.

 

So it seems that even though the need for gluten-free products is minimal because it affects a small portion of the population, marketing experts are capitalizing on sales. Recently I was on a cleanse which eliminated all wheat and grain products which included bread, rolls, pasta, pancakes, cereal, muffins, chips, crackers, rice cakes and quinoa.  I had to get creative with substituting these foods.  So of course I turned to coconut flour which is high in fiber, protein and healthy fats.  Coconut flour is free from wheat and other grains, low in sugar and calories, with a low score on the glycemic index.

 

Here are some of my favorite fast and easy recipes whichI adopted to suit my taste buds!

Hope you enjoy them

 

 

 

 

Coconut pancakes

Serves: 2
Prep: 10 minutes
Cooking: 10 minutes

Ingredients:

  • 4 eggs
  • 1/2 cup heavy cream or coconut milk
  • 5 tbs coconut flour
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 1-2 tbs coconut oil (to grease skillet)
  • Coconut butter, honey or almond / peanut butter to top

 

Instructions:

1.Mix liquid ingredients in a bowl. Then whisk in the coconut flour using a fork to break up the clumps. Add the rest of the dry ingredients and mix thoroughly.

2.Heat a cast-iron skillet to medium temperature. Melt coconut oil in skillet then pour a small amount of batter in the center to form a pancake.

3.Watch carefully as the pancake cooks to avoid scorching. Run a thin spatula around the edge to loosen from pan before placing it underneath to flip.

4.Serve with coconut butter, honey, or almond/ peanut butter

 

 

Coconut Flour Pop-overs

Prep time:  10 mins

Cook time:  20 mins

Total time:  30 mins

Serves: 6 pop-overs

 

Ingredients

·       4 organic, cage-free eggs

·       ½ cup milk (grass-fed cow's, coconut, or almond)

·       3 Tablespoons organic coconut flour

·       3 teaspoons coconut oil

·       Optional: can add cheese which makes it even more savory!

Instructions

1.     Preheat the oven to 425 degrees.

2.     In a muffin tin, place ½ teaspoon of butter or coconut oil in each cup. Or, omit and line with baking cups.

3.     Melt the butter or oil in the oven until sizzling hot.

4.     In a blender or food processor, combine the eggs, milk, and flour. Pulse very well (be sure to pulse one more time before pouring into the pan, to ensure that it's well mixed).

5.     Fill each cup ½ full with the batter, pouring right over the melted butter or oil.

6.     Bake for 20 minutes, until browned on top and cooked through. Don't open the oven door or disturb the pop-overs while they are cooking! The pop-overs will puff up above the pan, but will deflate somewhat as they cool.

7.     Serve hot with your choice of toppings!   I like to use jam or honey!

 

 

Paleo Honey Raisin Walnut Bread

 

Ingredients:

¼ cup coconut flour

1 teaspoon baking soda

¼ teaspoon sea salt

5 large eggs

½ cup melted coconut oil

¼  cup honey                                                                                 

1 tablespoon pure vanilla extract

1 cup raisins (optional: you can substitute the raisins with anything from dates, prunes to craisins.  I actually really like the dates version because it is sweet, but has added fiber)

½ cup chopped walnuts

 

Instructions:

1.Preheat oven to 350 degrees and lightly grease a 9 x 5 inch loaf pan.

2. In a large bowl, stir together the coconut flour, baking soda, and salt.

3.In a medium bowl, whisk together the eggs, coconut oil, honey, and vanilla until well blended.

4. Add the wet ingredients to the dry ingredients and stir to combine.

5. Stir in the raisins and walnuts.

6. Spoon the batter into the loaf pan and smooth the top.

7. Bake for 50 minutes, until a knife inserted in the center comes out clean.

8. Let the loaf cool for 10 minutes.

9. Serve by itself or with jelly or marmalade.  I love smearing coconut butter on the bread when it’s warm!

 

 

Cooking with Coconut Flour

 

It seems that about everywhere you turn restaurants, supermarkets and products all advertise “gluten-free”.  For every food, there is now a gluten alternative.  But just what does it mean to be gluten-free? 

According to Wikipedia, gluten is is a mixture of proteins found in wheat and related grains which gives elasticity to dough, helping it rise and keep its shape and often gives the final product a chewy texture.  People with celiac disease are recommended a gluten-free diet because they can experience bloating, abdominal pain, chronic diarrhea and fatigue when they consume it.  Celiac disease is an autoimmune disorder in which gluten causes the body to attack the small intestine.  That being said, celiac disease only affects less than 1 percent of the population.

There is another group that is between 0.5 to 6 percent of Americans who have non-celiac gluten sensitivity, which simply means they don’t test positive for celiac disease, but they experience the same negative symptoms.  By eliminating gluten, the symptoms disappear.

 So it seems that even though the need for gluten-free products is minimal because it affects a small portion of the population, marketing experts are capitalizing on sales. Recently I was on a cleanse which eliminated all wheat and grain products which included bread, rolls, pasta, pancakes, cereal, muffins, chips, crackers, rice cakes and quinoa.  I had to get creative with substituting these foods.  So of course I turned to coconut flour which is high in fiber, protein and healthy fats.  Coconut flour is free from wheat and other grains, low in sugar and calories, with a low score on the glycemic index.

 Here are some of my favorite fast and easy recipes which I adopted to suit my taste buds!

Hope you enjoy them

Coconut pancakes

Serves: 2
Prep: 10 minutes
Cooking: 10 minutes

Ingredients:

  • 4 eggs
  • 1/2 cup heavy cream or coconut milk
  • 5 tbs coconut flour
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 1-2 tbs coconut oil (to grease skillet)
  • Coconut butter, honey or almond / peanut butter to top

Instructions:

1.Mix liquid ingredients in a bowl. Then whisk in the coconut flour using a fork to break up the clumps. Add the rest of the dry ingredients and mix thoroughly.

2.Heat a cast-iron skillet to medium temperature. Melt coconut oil in skillet then pour a small amount of batter in the center to form a pancake.

3.Watch carefully as the pancake cooks to avoid scorching. Run a thin spatula around the edge to loosen from pan before placing it underneath to flip.

4.Serve with coconut butter, honey, or almond/ peanut butter

 Coconut Flour Pop-overs

Prep time:  10 mins

Cook time:  20 mins

Total time:  30 mins

Serves: 6 pop-overs

 

Ingredients

·       4 organic, cage-free eggs

·       ½ cup milk (grass-fed cow's, coconut, or almond)

·       3 Tablespoons organic coconut flour

·       3 teaspoons coconut oil

·       Optional: can add cheese which makes it even more savory!

Instructions

1.     Preheat the oven to 425 degrees.

2.     In a muffin tin, place ½ teaspoon of butter or coconut oil in each cup. Or, omit and line with baking cups.

3.     Melt the butter or oil in the oven until sizzling hot.

4.     In a blender or food processor, combine the eggs, milk, and flour. Pulse very well (be sure to pulse one more time before pouring into the pan, to ensure that it's well mixed).

5.     Fill each cup ½ full with the batter, pouring right over the melted butter or oil.

6.     Bake for 20 minutes, until browned on top and cooked through. Don't open the oven door or disturb the pop-overs while they are cooking! The pop-overs will puff up above the pan, but will deflate somewhat as they cool.

7.     Serve hot with your choice of toppings!   I like to use jam or honey!

 Paleo Honey Raisin Walnut Bread

Ingredients:

¼ cup coconut flour

1 teaspoon baking soda

¼ teaspoon sea salt

5 large eggs

½ cup melted coconut oil

¼  cup honey                                                                                 

1 tablespoon pure vanilla extract

1 cup raisins (optional: you can substitute the raisins with anything from dates, prunes to craisins.  I actually really like the dates version because it is sweet, but has added fiber)

½ cup chopped walnuts

 

Instructions:

1.Preheat oven to 350 degrees and lightly grease a 9 x 5 inch loaf pan.

2. In a large bowl, stir together the coconut flour, baking soda, and salt.

3.In a medium bowl, whisk together the eggs, coconut oil, honey, and vanilla until well blended.

4. Add the wet ingredients to the dry ingredients and stir to combine.

5. Stir in the raisins and walnuts.

6. Spoon the batter into the loaf pan and smooth the top.

7. Bake for 50 minutes, until a knife inserted in the center comes out clean.

8. Let the loaf cool for 10 minutes.

9. Serve by itself or with jelly or marmalade.  I love smearing coconut butter on the bread when it’s warm!

 

 

 

 

 

 

 

 

 

 

 

 

Delicious Honey Walnut Raisin Bread straight from the Oven!

Fluffy Coconut Pancakes are light and a winner!

The interior of the Walnut Raisin Bread are so delish!

Coconut Popovers "rise" to the occasion!

Trash that tracker???

Trash that tracker???

a week of meals

a week of meals

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