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.