Coconut Flour Recipes
Coconut flour recipes are an excellent choice for people who want to lower the amount of oxalates, gluten, and carbs in their diet.
Coconut flour recipes can include breads, muffins, chapati, and pizza crust recipes.
Baking with coconut flour requires an understanding of the special properties of this low carb flour.
Baking with this flour is a little trickier than baking with other types of flours.
Coconut flour tends to create a more dense loaf of bread or muffin that will call for added moisture and eggs.
Low Carb Banana Muffin Coconut Flour Recipe VIDEO
5 Large Pastured Eggs 1 tsp. Organic Vanilla Extract 2 Organic Ripe Bananas 1/2 Cup of Organic Coconut Flour 1/4 Cup of Organic Coconut Oil or Pastured Butter (softened) 1/2 to 1 tsp. Pure Baking Soda (I think 1 tsp. of baking soda is too much leavening) Instructions:
Crack the eggs into a large bowl and add the vanilla extract. Mash up the 2 bananas and add to the bowl. Then add in coconut flour and softened coconut oil or butter. Lastly, add in the baking soda and mix ingredients until a smooth consistency. Grease a muffin pan and fill almost to the top with muffin batter. Bake at 350 degrees F. for 15 to 18 minutes until lightly browned. Let them cool and remove from muffin pan. Recipe should make 9 banana muffins.
Cinnamon is high in oxalates, so I would pass on the cinnamon sugar topping.
Banana Bread Coconut Flour Recipe VIDEO
3 Ripe Organic Bananas 50 Grams (or 1/4 cup) of Pastured Unsalted Butter 1/2 to 1 tsp. Pure Baking Soda Pinch of Sea Salt 1/3 Cup of Coconut Sugar 2 Large Pastured Eggs 1 tsp. Organic Vanilla Extract 1/2 Cup of Organic Coconut Flour Optional: 1/2 to 1 tsp. Ground Cinnamon (use sparingly or leave out) Instructions:
Preheat your oven to 350 degrees F. Get a loaf pan and line it with well greased parchment paper. Melt butter and set asid. Mash the bananas in a large bowl until smooth. Pour melted butter over the mashed bananas - mix. Stir in the vanilla, baking soda, and salt - mix. Crack the eggs and stir in until smooth. Next stir in the coconut sugar. Last add in the coconut flour and stir until completely incorporated. Pour batter into the prepared loaf pan and smooth top of batter. Put in oven and bake 45 to 55 minutes until golden brown and cooked through. Remove from oven and let cool before slicing.
Low Oxalate Fruit
Bananas are considered to be a low oxalate fruit by many low oxalate food lists.
And may contain as few as 2 to 3 mg. of oxalates per serving.
Bananas are a great way to add moisture and do help to create the right texture in baked goods that contain coconut flour.
A few other great low oxalate choices to use in coconut flour breads or muffins would be applesauce, peaches, and mango.
Keto Chapati Coconut Flour Recipe VIDEO
5 Tbsp. of Organic Coconut Flour 1 Tbsp. of Psyllium Husk 1/4 tsp. Sea Salt 2 tsp. of Extra Virgin Olive Oil Hot Water 1 Tbsp. of Yogurt Instructions:
Add the coconut flour into a large bowl. Then add the psyllium husk, salt, and olive oil. Mix ingredients together. Add a little hot water and stir well. Keep adding a little hot water while stirring until a little doughy in texture. Then add in the yogurt and stir until incorporated. Pound down mixture with your knuckles and form into a ball. Repeat. Put the ball of chapati dough in a bowl and cover with plastic wrap for 30 minutes. Divide dough into 4 equal parts. Then roll the balls between 2 sheets of parchment paper until thin. Remove top layer and use a large lid like a cookie cutter to make chapati shape. Cook on a hot non-stick surface until both sides are cooked. Recipe yields 8 small chapatis with a 4 1/2 inch diameter.
Pizza Crust Coconut Flour Recipe VIDEO
4 Large Organic Pastured Eggs 1/4 Cup of Organic Grass Fed Greek Yogurt 1/4 Cup of Organic Coconut Flour 1/2 tsp. Organic Italian Seasoning Organic Garlic Powder and Sea Salt to taste 2 oz. of Grass Fed Organic Shredded Sharp Cheddar Cheese Instructions:
Crack the 4 eggs into a mixing bowl. Add in the Greek yogurt and whisk until incorporated. Next, whisk in the Italian seasoning and coconut flour until well combined. Then season with salt and garlic powder to taste. Lastly, stir in the cheddar cheese. Pour onto a lined pizza pan and spread to desired thickness. Bake at 400 degrees F. for 10 to 12 minutes. Take coconut flour pizza crust out of the oven, add tomato sauce, cheese, and toppings. Then bake another 8 to 10 minutes. Remove from oven and slice pizza to serve.
To lower the amount of oxalates, use 1/3 cup of tomato sauce and use a lower in oxalate green instead of spinach.
Low in oxalate greens to replace spinach as a topping could be fresh basil leaves or arugula.
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