Kelowna Ideal Protein Weight Loss Program – Coconut Flour

For people who are on a low carb weight loss program, have issues with gluten or are trying to improve their health with a lower carb diet, coconut flour is a great alternative to wheat flour. The flour is made from the fibre left from the coconut meat after most of the oil has been extracted to make coconut oil. The fibre is then dried and ground up.

The fact that coconut flour is a great source of low carb goodies is great but it’s health benefits also need to be noted. It is extremely high in soluble and insoluble fiber which a lot of people on low carb diets lack. Fibre is beneficial to digestion, preventing constipation. Fiber can aid weight loss (coconut fibers are also known as a ‘metabolic medicine’), lower cholesterol and protect heart health.

Since coconut flour is so high in fibre is absorbs liquid at a rapid rate unlike wheat flour so it can’t be substituted straight for flour measurements. I’ve found many different opinions on-line as to what ratio coconut to wheat flour would be so for me I’d rather go on-line to find recipes that have already been kitchen tested. I’m not one to get to creative in the kitchen…

Coconut flour can be purchased at most supermarkets and I noticed that Costco has it as well.

Speaking of on-line recipes here’s one I found for sugar free berry muffins:

Ingredients:

• 3 eggs (room temperature - important)
• 1/3 cup coconut flour
• ¼ cup melted butter
• ½ teaspoon vanilla
• ¼ teaspoon salt
• ¼ cup sugar substitute equivalent (liquid preferred)
• ½ teaspoon baking powder
• 2-5 Tablespoons water (see below)
• ½ cup raspberries or blueberries

Preparation:

Heat oven to 375° F. Prepare pan with a generous amount of butter. This recipe makes six "regular"-sized muffins.

1)      Whisk or beat the eggs until whites and yolks are well-mixed. Stream in the butter while continuing to whisk. Add salt and vanilla and mix until combined. If using liquid sweetener (preferred, as it is zero carb), add at this point.

2)      Mix the remaining dry ingredients -- coconut flour, baking soda, and sweetener if using powder.

3)      Mix the dry and wet ingredients together. Now you will whisk in water, one tablespoon at a time. The coconut flour will absorb the liquid from the wet ingredients like crazy. You want to get it to a consistency that will hold up the berries, but not be too thick. I usually end up using about 4 Tablespoons of water.

4)      Gently mix in the berries and divide among 6 muffin cups. Bake for about 15 to 18 minutes, or until just turning golden on top.

Nutritional Information (using raspberries, zero carb sweetener, and an average of three available coconut flours): Each muffin has 2 grams net carbohydrate plus 3.5 grams fiber, 4 grams protein, and 132 calories.

Take care of yourself, you deserve the best.