Coconut Flour
Coconut Flour vs. Other Wheat Alternatives
Wheat alternatives are commonly flours made from rice, soy and potatoes. Even though these products do not contain gluten, most substitutes for wheat are still high in carbohydrates. Unfortunately, the taste and texture of products made with wheat alternatives are not nearly as appetizing as the products they replace. In addition, these products are often loaded with flavor enhancers and sweeteners to help make them more palatable. Normally, products made with wheat alternatives are “enjoyed” only by those who are forced to do without wheat and have no choice.
How to Use Coconut Flour in Your Kitchen
Adding Coconut Flour to Your Favorite Recipe:
Because Coconut flour does not contain any gluten, it will fall apart if you substitute it 100% for another flour in a wheat based recipe. You can, however, substitute up to 25% (15-20% is best) of that flour with coconut flour. In addition, whatever amount of coconut flour you use, you need to increase the liquid in your recipe by that same measure. So, for example, if your recipe calls for 2 cups of wheat flour, you could use 1 ½ cups of wheat flour, ½ cup of coconut flour, and ½ cup of additional liquid such as milk, water, or juice. This will greatly increase the fiber content of that food.
Using 100% Coconut Flour:
As a rule, you need to add approximately 6 eggs for every ½ cup of coconut flour you use in your recipe and will need to increase liquids because the fiber greatly absorbs liquid. Eggs will take the place of the gluten found in wheat, and help the fiber to stick together.
Other people who want to increase their fiber intake, but do not want to bake or make anything, add coconut flour to smoothies. Coconut flour is more palatable in smoothies than any other fiber, even though it supplies significantly more roughage than any other source.
Adding Coconut Flour to Your Favorite Recipe:
Because Coconut flour does not contain any gluten, it will fall apart if you substitute it 100% for another flour in a wheat based recipe. You can, however, substitute up to 25% (15-20% is best) of that flour with coconut flour. In addition, whatever amount of coconut flour you use, you need to increase the liquid in your recipe by that same measure. So, for example, if your recipe calls for 2 cups of wheat flour, you could use 1 ½ cups of wheat flour, ½ cup of coconut flour, and ½ cup of additional liquid such as milk, water, or juice. This will greatly increase the fiber content of that food.
Using 100% Coconut Flour:
As a rule, you need to add approximately 6 eggs for every ½ cup of coconut flour you use in your recipe and will need to increase liquids because the fiber greatly absorbs liquid. Eggs will take the place of the gluten found in wheat, and help the fiber to stick together.
Other people who want to increase their fiber intake, but do not want to bake or make anything, add coconut flour to smoothies. Coconut flour is more palatable in smoothies than any other fiber, even though it supplies significantly more roughage than any other source.
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Some Creative Coconut Flour Recipe Suggestions
Coconut Brownies
1/3 cup of Butter or Coconut oil
1/2 cup Cocoa powder
6 eggs
1 cup of sugar
1/2 teaspoon of salt
1/2 teaspoon of vanilla
1/2 cup sifted coconut flour
1 cup nuts, chopped (optional)
In a saucepan at low heat, blend together butter and cocoa powder. Remove from heat and let cool. In a bowl, mix together eggs, sugar, salt and vanilla. Stir in cocoa mixture and whisk the batter until there are no lumps. Folds in nuts.
Pour batter into a greased 11x7x2 inch or 8x8x2 inch pan. Bake at 350 degrees
F (175C) for 30-35 minutes.
 Roxana’s Coconut Cake 1½ c. of Coconut Flour 1c. Evaporated cane juice powder ½c. Buttermilk or Plain Kefir 1/3 c. Coconut Oil (Expeller Pressed Oil) 1/2 tsp. baking powder 1/2 tsp. Vanilla 6 eggs (Optional) - Raw Cacao Nibs can be added to the batter at the end. Heat Oven to 350 degrees. Grease with coconut oil and flour 9 inch round cake pan. Beat all ingredients in medium bowl with electric mixer on low speed for 30 seconds, scraping bowl constantly. Beat on high speed for 3 minutes, scraping bowl occasionally. Add the Cacao nibs, then pour batter into baking pan. (Double if you would like to bake a 2-layer Coconut Cake) Bake 35 -40 minutes, cool for 10 minutes. Remove from pan and cool completely. Frosting 1 jar of coconut spread 1/2 c. Evaporated Cane Juice/Favorite sweetener 1/2 c. Large Dehydrated unsweetened coconut flakes 1/4 c. softened raw butter or Centrifuged Coconut Oil (do not melt the butter or oil) Melt the coconut spread in a bowl of warm water, stir it up till it's creamy and smooth. Add softened butter and sugar, beat well till smooth and creamy. Sprinkle coconut flakes on top of coconut cake and add raw cacao nibs. This recipe can be adjusted to your taste for sweetness and creaminess, Add or take some away. |
Coconut Balls Sweetener - approximately 3/4 cup (may use any sweetener of your choice)
Eggs: 2
Coconut Flour: approximately 2 cups
Orange peel from 1 orange
Whisk the eggs until they are stiff together with the sugar. Add the grated orange peel. When the mixture is frothy, add the coconut flour. Add enough coconut flour until it is crumbly but still soft and moist. Let it rest for 5 minutes.
Grease an oven pan and form small balls with your hands from the mixture. The mixture should be just perfect for making into balls. Arrange them on the pan. Put them into the oven when it is hot and bake for 15 minutes at a medium temperature.
About Wilderness Family Naturals
About Wilderness Family Naturals
Wilderness Family Naturals is here to serve you from the pristine wilderness of Northeastern Minnesota. We are located on the North Shore of Lake Superior at the edge of the Superior National Forrest, in an untouched, unpolluted land teaming with wolves, moose, beaver and bald eagles. This area of the United States has some of the purest water and freshest air in the entire country and the soil here has never been depleted by farming or contaminated by industry. For over 20 years Ken and Annette have purposed to live clean healthy lives, believing that a diet with nutrient dense foods is key.
Initially, Wilderness Family Naturals began in the home of Ken and Annette Fischer, 20 miles from phone lines, electric lines, septic systems, indoor plumbing or plowed roads. In 2000, from the peace and quiet of the wilderness and with the help of their children, they began supplying healthy, nutrient dense foods over the internet. For the first 3 years WFN, which began as a simple family business, grew substantially as they worked to bless people with healthy foods and supplements.
Soon they were forced to move to a small town about 20 miles away where they could have UPS and US mail service and the ability to hire employees. Today, Wilderness Family Naturals is in the neighboring town of Silver Bay, MN and employs close to 30 people. It is still run by Ken and Annette Fischer; however, many wonderful people from the surrounding community come each day to help serve you.
Wilderness Family Naturals was created to help anyone who is looking for high quality, healthy food.