Posted on January 9th, 2012 No comments
I love coconut flour!
Thanks to Coconut Mama, I have some new coconut flour baked goods. Being gluten free and now mostly grain free, I miss eating things some others take for granted… bread, biscuits, pizza. You get the idea.
Coconut flour is a relative newcomer on the food scene. With the rise of people interested in low carb dieting, Paleo and Primal eating, grain free recipes, the search went out world wide to find things to expand those parameters. Coconut flour is sort of a conundrum for me. It is processed so not really a whole food. But/and, I am human and I want what I want. I am not willing to go the rest of my life without baked goods. I am willing to go the rest of my life having better health, having a healthier thyroid and all those issues which are affected by gluten. So, I am happy to include coconut flour in my diet when those carb-y urges arise. It has a really good nutritional profile, 2 Tablespoons provides the following:
1.5 g fat (1 g saturated fat)
10 g carbs (with 9 g fiber, bringing the net carb count to a measly 1)
2 g protein
Note how high in fiber it is. I don’t need to tell you everything that that means! Just be aware and don’t eat too much at one time. ( a good thing to remember about food in general) Drink some extra water. I find that things made with coconut flour tend to be on the dry side. Most recipes contain plenty of fat and there seems to be some chemical reason that coconut flour needs a lot of eggs for things to work. This increases the protein content of things, which is a good thing.
This is a good basic recipe for flatbread, biscuits, and beyond. After the recipe, you will find some of my ideas for improvising. As usual with my posts, I encourage you to be creative and come up with your own explorations.
Coconut Flour Flatbread
makes 4 small bread rounds
All of these ingredients can and should be organic.Preheat your oven to 350 degrees. Prepare a baking sheet with parchment paper. Mix all ingredients thoroughly. An interesting aspect to coconut flour is that it tends to get really clumpy when you combine it with wet ingredients. Please sift your flour first. The clumping will happen anyway. You must have to keep mixing until the clumps are gone. I have at times used my stick blender for a recipe such as this, or use a hand mixer. Divide mix into 4 and place dough onto paper. The original recipe indicated that it would be runny but I found it is pretty thick. So, use your hands ( wet them a bit) to pat it down. Thinner, the bread will be crisper. Thicker, it will be more like a biscuit. Bake for about 10 minutes, until starting to turn golden.My variation ideas:Thicker will be more like a biscuit, so if that is what you want, add a few drops of stevia or 1/2 tsp. of sugar to the dough before baking. Split, use butter and jam. Yum.For a savory biscuit, add about a tsp. of chopped fresh herbs and a T. of parmesan cheese. Use olive oil instead of coconut oil.Make them thin and bake a few minutes longer. When cooled, spread with some pesto and some grated cheese. Broil for a minute or two. Voila, pizza.Or, use the thin version. Heat some butter in a saute pan. Use the breads flat side up, cover with your favorite cheese, place those sides together and cook in saute pan a few minutes on each side. Grilled cheese!Use the dough by the spoonful and make dumplings on top of your favorite stew.What ideas do you have ?? Let me hear about them in the comments.
- 3 Tablespoons Coconut Flour or 1 Tablespoon Almond Flour & 1 Tablespoon Coconut Flour Mixed Together
- 2Tablespoon Coconut Oil, Melted
- 2 Eggs ( local and pasture raised organic)
- 1/2 Teaspoon Sea Salt
- 1/4 Teaspoon Baking Powder