Over a year ago, I bought coconut flour for one paleo recipe I was testing out. ICYDK replacement flours are a little pricier than regular flours.  But, I really wanted to try this recipe and it called for coconut flour. So on a whim, I bought it. Recipe turned out great…problem is, after I made that ONE dessert item, I never used the coconut flour again. It sat on the shelf in my cabinet, taking up much needed real estate. This particularly annoys my husband, as his two biggest pet peeves are clutter and spending money on things we never use. Cue the eye roll. So, as I’ve started to venture deeper into my healthy recipe makeovers, I made a silent personal commitment to use all of the things I already have in my pantry. I’m not gonna lie, it’s been pretty fulfilling employing the “use what you’ve got” mentality. I mean, clearly I need to buy perishable goods and a few things I routinely go through, but aside from that, I’ve been able to stick to the items I’ve already purchased. Wallet happy. Husband happy. Snaps for Christina. I am a firm believer in the use what you got mentality when cooking and baking. There are so many things that are easy to swap in and out of recipes (except baking powder for baking soda…lesson learned). If this is something you want to do more, I recommend reading “The Skinny Girl Dish” by Bethenny Frankel. I bought this book over 6 years ago  and I still refer to it when making substitutions. 

Now, back to my coconut flour adventures and the second installment of healthy, holiday cooking (the first being my delish, dairy-free butternut bisque.) I’m sure you have all these burning questions inside you concerning coconut flour. Don’t worry, I got you. 

Instead of writing long form about all of the questions I anticipate I’ll just answer a few right here:

1. Are there any health benefits of using coconut flour vs. regular flour? Well, it just depends on what you’re dietary goals are. Coconut flour is a gluten-free, wheat-free alternative and, because it is made from dry, ground coconut meat, it carries the nutritional properties specific to coconut. You’ll note that it’s higher in fat and fiber, while lower in carbohydrates than a traditional whole grain bread. And if we get into actual amount used in recipes, there’s a major difference.See point #2. Another thing to note, you tend to NOT need as much sweetener in coconut flour recipes because it comes with a sweeter flavor from the coconut.  Here’s a breakdown for ¼ cup:
   1. 120 calories (28 grams)
   2. 4 grams of fat
   3. 4 grams protein  
   4. 10 grams of fiber (important for blood sugar regulation and potty consistency)
   5. 16 grams carbohydrates
   6. 2 grams of sugar
2. Is it a 1:1 ratio?: Heck no. Coconut flour is more absorbent than regular flour. So, if a recipe calls for 1 cup of flour, you can use anywhere from ¼ to ⅓ cup. As a result, you’ll definitely want to up the liquid in the recipe. You’ll find that these recipes may call for more eggs than you would typically use in a whole grain based recipe because of the absorbency. No eggs or an egg allergy? You’ll find that I did substitute egg whites in certain instances, depending on the number of eggs the recipe called for. 
3. Will I notice a difference? Heck yes. Remember, this flour comes from coconuts. So, you definitely get a  coconut flavor, unless you’re combining with other highly flavorful ingredients. My husband loves it. It’s growing on me.  And the texture: it’s lighter and airier. I want to note here that a Coconut flour doesn’t rise like a regular flour does. You could combine with other flours, or perhaps find other hacks if you want to make your finished product more like bread. I actually don’t mind this, but that is something to consider. Also, I’ve found that the texture is even better the next day. Let me know if you’ve baked with coconut flour and found this to be true, as well. 
4. Want to try it out? Go. For. It. I am all about trying new items in the kitchen, particularly when they offer different health benefits. I’d recommend this specifically for those trying to reduce gluten and wheat in their diets, while increasing fiber and fats. If you’re already a big coconut fan and nothing makes you happier than Mounds bars, you should give this flour a whirl. 

Now, on to the recipes!

Christina’s Chocolate Chip Coconut Flour Bites (makes 12)

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INSTRUCTIONS

Coconut Flour Apple Bread

INGREDIENTS

INSTRUCTIONS