*This recipe was update January 2018. According to the Monash University app coconut flour is not low FODMAP.
Since I have been attempting to heal my tummy issues and following a low FODMAP diet I have been experimenting with many more non-traditional gluten-free flours than usual. You may have noticed that around here (and you may have not noticed at all which is fine too!)
Because I have been using these fun, new-to-me flours I have received some questions from you guys regarding HOW to use them in your favorite recipes that currently require traditional wheat flour. Because a few of you have asked I thought that MANY of you may have similar questions, so I thought I would do a fun little series about “How to Bake with Gluten-Free Flours” highlighting some of my favorite gluten-free flours to use.
The tips I will share are based on my personal experience and research, so if you have any other tips to add to the conversation please share! I love that we can all learn from one another 🙂
Because the post would get a BIT lengthy if I talked about all the various flours in one post, I thought I would break this down into a few posts.
The first flour that we will be diving into…Coconut Flour!
Coconut flour is made from dried coconut meat. It comes from the stuff leftover from making coconut milk! While I haven’t tried it (yet!) I have found that you can make your own coconut flour at home.
No. Coconut flour is highly absorbent, so recipes typically need much LESS coconut flour than traditional wheat flour. My recommendation is to follow a recipe written for coconut flour because it is so different from other flours. Typically, extra liquid must be added to account for the absorption of the coconut flour.
Nope! Not to me at least! To me, it has a very neutral taste that goes well with savory (think breaded chicken) or sweet (quick breads and cookie bars!) dishes.
For starters, I think it’s just plain fun to experiment with unique foods in the kitchen 🙂 Coconut flour is very filling because it is higher in fiber (11g per ounce vs 1g of fiber per ounce in wheat flour!), protein, and fat. Coconut flour is a good source of carbohydrates, but it has a slightly lower amount than traditional flour. Coconut flour is grain-free, which also means it is gluten free. This makes it friendly for people following many diets that restrict grain intake or for people that have digestive issues such as paleo, SCD, and GAPS.
I find coconut flour at grocery stores such as Trader Joe’s, Whole Foods, Sprouts, and Natural Grocers. When stores like that are not of access I purchase online at Now Foods, iHerb, or Swanson Vitamins.
These are all recipes I have tried in my own kitchen and loved!
And because I couldn’t resist a little MORE kitchen experimentation I created a new recipe for banana bread utilizing delicious coconut flour. Enjoy!
Yields: 1 loaf (about 12 slices, depending on how thick you cut them!)
Please note that coconut flour has not been tested for FODMAP content. Please listen to your own body and eat the foods that make you feel the best.
*I typically make my own walnut butter by pouring 1 cup of walnuts into the food processor and processing until smooth. 1 cup of walnuts yields 1/2 cup of walnut butter. I have not tried to use other nut butters in this recipe, but I believe they would probably work great!
**If you do not allow the bread to thoroughly cool, it will fall apart! It will still taste great, but some of it may stick to the bottom of the pan. To avoid being impatient, I recommend making this bread the night before you plan on serving it so it can cool all night long.
Now Foods provided me with the coconut flour for this post. I was not compensated for my time.