My Favorite Grain Free Flour
As you may have noticed, most of the baked good recipes on Empowered Sustenance call for coconut flour. This grain free flour is a favorite among those following the SCD, Paleo, or GAPS diet. Almond flour, the other little darling of grain free baking, creates a lovely texture but is often not well tolerated by those with distressed digestive tracts. I can’t tolerate nuts, so Empowered Sustenance recipes are completely nut free!
Why I Love Coconut Flour
Non Allergenic: Like I mentioned, grain free baked goods usually rely on almond flour. Coconuts are actually a seed and much less allergenic than tree nuts. (But the FDA considers coconut a tree nut… totally weird).
Light Texture: Coconut flour boasts a light and fluffy texture and produces tender baked goods. The flour varies between brands, but I love the finely-milled texture of Bob’s Red Mill coconut flour.
High in Protein: Coconut flour packs five grams of protein in just two tablespoons!
Nourishing Fats: There are four grams of healing saturated fat from coconut oil in two tablespoons of coconut flour. Did you know that coconut oil is extremely high in metabolism-boosting medium chain triglycerides? As a bonus, the protein and fats in coconut flour will reduce the glycemic load of baked goods containing a sweetener.
It tastes delicious: I love coconut flour because it doesn’t have a strong flavor. If you don’t care for coconut, you will probably still enjoy baked goods made with mild, slightly toasty flavor.
A little goes a long way: Coconut flour seems pricey at first, but a little goes a long way. One batch of my popular Coconut Flour Pancakes with Gelatin use only 1/4 cup of coconut flour for 2 generous portions.
Is Coconut Flour for You?
There is no “one size fits all” when it comes to food, however. While coconut flour is generally well-tolerated, consider the following points.
Baking with 100% coconut flour almost always requires eggs. Eggs provide structure and binding for coconut flour baked goods. I’ve been asked about using chia and flax eggs as a replacement in many of my coconut flour recipes. These egg replacements simply do not works with 100% coconut flour baked products.
My three ingredient coconut flour cookies and Chewy Ginger Cookies are egg free and coconut flour based. Also, Kelly brilliantly created a coconut flour doughnut with psyllium as an egg replacer (not SCD or GAPS, though).
It is high in fiber: Coconut flour contains a whopping 6 grams of fiber in two tablespoons. Contrary to information publicized by the media, high fiber foods do not produce regularity, a healthy digestive system, or promote satiety. Fiber is not bad per se, but should be consumed in limited quantities. Are you curious to learn more about how fiber fits into a healthy diet? Read my post, “Is A High Fiber Diet a Health Hazard?“
Additionally, fiber may aggravate an inflamed digestive tract and should be avoided by those experiencing a colitis or Crohn’s flare-up, for example.
Where do I get coconut flour?
You can find coconut flour at most health food stores. I buy my coconut flour through Vitacost.com, because the prices are steeply discounted (get $10 off your Vitacost order by clicking through my referral code here). You can also find a good price on coconut flour here, at Amazon.