Thursday, January 25, 2007

A New Ingredient - Coconut Flour

I've found a new ingredient to experiment with... coconut flour. The net carb count is 8 ecc. per cup. The fiber content is really high. And, it is in the nut family so it has some protein. I think that there is a great deal of potential in this ingredient. But, it seems to react to moisture different than flour. We bought it from If you'd like some free recipes or want to buy a cookbook, jump this link:

Last night was our first experiment. We made garlic cheese biscuits that had about 2/3 of a net carb each. These were pretty good. I liked them better than the carbquik version. But they can be improved upon. I'd like to tweak the recipe a bit before posting.

Next, we made brownies by following a recipe from the "Simply Coconut" website. The only change we made was using an artificial sweetener instead of sugar. Our 3" square brownies each had about 1 net carb. The brownies were not great. The coconut absorbed all of the moisture resulting in a rather dry desert. It's still good considering the carb count but needs some work before sharing.

Here is a link to a site that discusses the health benefits of coconut. They claim that coconut can cut cancer and cardiovascular risks.

If any of you have experimented with this ingredient, please let me know what worked and what didn't. Thanks.


Richard said...

Hey there, your blog is an awesome source of recipes and advice J I’ve done my “big hump” (100+ lbs) of low carb, but am back in the game to tidy up a bit (20 lbs or so). My story is here:

Anywho… have you tried the coconut flour in any other recipes like pancakes? I’m not sure I understand when they say “replace 15-25% as you would other flours”. Does that mean you can use that much coco PLUS the other flour, or that just the coco flour provides enough bulking to replace the entire original amount. For example, if a recipe calls for 1 cup white flour, what would you do w/ the coconut flour?

Thanks for any advice!


Big Daddy D said...

I think it means that you'd use 3/4 cup wheat flour and 1/4 cup coconut flour. I need to do some more experiments with the coconut flour. There are not many recipes out there and the ones I've tried from the free coconut flour recipe book have been under par.

I bought some flaxseed meal the other day. I found a muffin recipe on-line and tried it. They were overly moist (but not soggy... rather hard to explain). My wife suggested that we combine a dry coconut flour muffin with the wet flaxseed ones... I'm going to try this soon and see what happens. I've also noticed that when baking with foods low in glutens that you must use a ton of eggs to get them to raise correctly.... you might have noticed this with low-carb mixes such as those from Dixie diner.

If you try the coconut flour, let me know how it goes. I really think that there is potential here. But there just aren't enough people experimenting with it.

Anonymous said...

I am diabetic and have used the coconut flour in my low carb flax muffins. I like them and have tweaked the original recipe a bit - they are good for you and low carb (3 or 4). I'm going to make them with some pumpkin soon to see how it turns out.


Big Daddy D said...

Sandy, I wish I knew how to reach you. If you read this, please send the flax coconut flour muffin recipe. I tried to make blueberry muffins using flax and coconut flour and they turned out rubbery. I had expected the oily moist flax to counter the often dry coconut flour... I'd like to see how different yours are made.

Anonymous said...

I have been beginning experiments with coconut flour lately as well. Here's my findings thus far:

I made the cheese biscuits with coconut flour last week. Good, but I agree on needing tweaking. I think more butter and more cheese maybe. But overall, after being on low carb for some time -- coconut flour is really opening doors for having baked goods again!

I used some coconut flour in an egg/cheese pizza crust over the weekend. It was WONDERFUL. I seriously didn't follow a recipe, just mixed cheeses, eggs and maybe 1/4 cup of coconut flour until it looked good to the eye, then baked it in the bottom of a cake pan to make a deep dish pizza crust. About 30 min at 350. After it cooled, I loosened it from the pan, drizzled olive oil all over the bottom of the pan, and put the crust back in. Then added sauce and toppings and broiled it all until bubbly. It came out INCREDIBLE. So good actually that my husband and his friend ate it all already! Not fair since I'm low carbing and they're not. They can eat frozen pizzas -- that was mine!! :)

Finally, I made walnut brownies yesterday. I agree that they ended up quite dry. I think this is a typical problem with coconut flour, which is why the recipes need a lot of eggs and a lot of fat. But still, I thought it was good. And from having husband and friends try it, they agreed. Chocolately and good, and filling actually, but DRY.

I look forward to experimenting a lot more!

Big Daddy D said...

Thanks for the info on your experiments. I truly believe that this is an awesome ingredient. There's just not enough people experimenting with it yet. Once more people start trying it and we start seeing more and more recipes that work, I think we'll have a great low carb alternative to flour.

amateur said...

If you're still out there (I notice this post is from last year): I read somewhere that since coconut flour does absorb a lot of liquid, you should add an amount of liquid equal to the amount of coconut flour you have. I tried this on some scones once, though, and they turned out too runny. So maybe adding half the liquid?? Anyway, adding extra liquid should help the dryness. I haven't tried it yet; coconut flour is too expensive to experiment freely with.

Rachel said...

Hi! I happened on your blog when I googled coconut flour brownies. There are lots of others who have experimented out there with that simply coconut recipe so you should google it if you haven't figured it out yet :o) I was looking for the coconut brownie recipe that Kat James uses in her book called Truth About Beauty. It's actually a nutrition book but anyway she altered Fife's recipe slightly so you might check that out. I haven't found the recipe online so you'd have to check the book. Thanks for the info on your site!

Rachel said...

oh, and I forgot to tell you about the ratio issue that was raised in the comments...I read on the mennonite women can cook blog that you use 1/4c. coconut flour for 1 c. regular flour...perhaps that would explain issues of dryness?