I've played a little with coconut flour but tuned in to the hangout mostly to learn from expert users of this non-traditional flour—namely Bob’s Red Mill‘s recipe specialist, Sarah House, and food bloggers Carolyn from All Day I Dream About Food, Cara from Cara’s Cravings, and Kelly from The Spunky Coconut. Jane from The Heritage Cook also joined in eager to learn along with me :).
What is Coconut Flour?
Coconut Flour is made from fresh coconut meat that has been dried, defatted, and then finely ground to a flour. It is naturally gluten-free/grain-free flour and is loaded with fiber, protein, and iron (60% fiber; 56% of that is insoluble fiber; 40% protein).
How Can I Use It?
If you are adding coconut flour to a gluten-free flour blend or substituting it for flour in a regular recipe, Sarah suggests using it for up to 20% of that blend. You will need to increase the liquid and/or fat combination by about 20% (fat preserves the long term moisture of the final baked product).
In What Recipes Does Coconut Flour Shine?
Recipes that work best with coconut flour include pancakes and tender pastries (cupcakes, muffins, cakes, quick breads). The panel agreed, that it's tough to achieve crispy cookies and yeasted breads using large amounts of coconut flour.
Our Favorite Coconut Flour Recipes
Egg-free recipes that successfully use coconut flour are tough to find. But there are a few out there. Here are some of the panel's favorites. Egg-free recipes are indicated with "EF".
The Spunky Coconut Bagels EF (so good! you must try these)
5-Minute Microwave Mug Brownie EF (pictured above)
Sweet Potato Pie Truffles EF
Monster Cookies EF
Onion Poppy Seed and Cinnamon Raisin Bagels EF
Cookie Dough Stuffed Pancakes
Chocolate Chocolate Chip Pancakes
Totally Coconut Doughnuts
Chocolate Marbled Cupcakes
Chocolate Glazed Banana Cupcakes
Chocolate Coconut Flour Cupcakes
Low Carb Panini Recipe
Coconut Milk Bread
Bob’s Red Mill Coconut Flour Recipes
Other Resources (FYI recipes in these books rely heavily on eggs)
Cooking with Coconut Flour by Bruce Fife
The Spunky Coconut Grain-Free Baked Goods and Desserts
The Spunky Coconut Cookbook, 2nd Edition
The Paleo Chocolate Lover’s Cookbook (available for pre-order now!)