Coconut flour is gluten and sulfite free. It is high in fiber and protein.
In baking, you cannot substitute coconut flour for wheat or other grain-based flours at a 1:1 ratio. They are not equivalent.
Coconut flour is extraordinarily absorbent and very little coconut flour is needed to successfully produce a recipe. In baked goods, you generally want to substitute 1/4 cup to 1/3 cup coconut flour for 1 cup grain-based flour. You will also need to increase the number of eggs. In general for every one cup of coconut flour you use, you will need to use six beaten eggs in your recipe in addition to approximately one cup liquid such as coconut milk. When baking with coconut, it is best to use established recipes rather than waste considerable expense and time with experimentation.
Coconut flour is dense and can also be dry. Every flour has its peculiar characteristics and baked goods made with coconut flour tend to be dense and dry. To reduce dryness, make sure you’re using plenty of eggs and you can also add cooked, pureed or mashed fruit or vegetables to your baked goods to increase the moisture.
Coconut flour adds a coconut flavor to your baked goods.
Coconut Flour Banana Bread
Ingredients:
- 3 ripe bananas
- 2 eggs
- 2 Tbsp chia seeds
- 6 Tbsp water
- 20 drops liquid stevia (I ~2 tsp of powdered stevia, you could also substitute your allowed sweetener
- ½ cup coconut oil melted
- 2 Tbsp milk
- 1 tsp vanilla
- 1 cup coconut flour
- ½ tsp baking soda
Directions
- 1. Heat oven to 350 degrees
- 2. Mix chia seeds and water and set aside
- 3. Mash banana and mix with wet ingredients
- 4. Add chia to mixture
- 5. Add flour and baking soda and mix until combined
- 6. Bake for 40 min
This makes dense and slightly crumbly bread but it has a good flavor and is very filling.
Nutrition facts per serving (makes about 12 servings)
Calories: 170
Fat: 12 gm
Protein 3.1 gm
Carbohydrates: 13 gm
Sodium: 83 mg
