Entrée Gluten Free Coconut Flour Recipes

Coconut Flour Smothered Steak

Steak comes out fork tender! Serve with rice or mashed potatoes.

1 bottom round steak
1/2 cup coconut flour
Salt & pepper to taste
Virgin palm oil or coconut oil
1 tablespoon coconut flour, as needed
1 1/2 cups hot water or broth
1 medium onion, sliced

Preheat oven to 325 F.

Cut bottom round steak into several small serving sizes. Pound with a meat tenderizer for several minutes. Dredge in coconut flour (with salt and pepper added) and fry in palm or coconut oil in a large cast iron skillet. Brown on both sides and remove.

Whisk 1 tablespoon coconut flour into hot water or broth. Pour into cast iron skillet and cook over medium heat until it begins to thicken (add or decrease amount flour or broth for desired amount or consistency). Be sure to scrape up the meat bits and juices from the steak.

Place steak back into skillet with gravy and add enough water to cover meat. Place sliced onion over top and other vegetables if desired. Cover and place skillet in oven. Bake for 1 1/2 – 2 hours, add more water if needed.

Recipe submitted by Kay, Mustang, OK

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Fragrant Lamb “Stewp”

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A “stewp” is a cross between a stew and a soup. With this recipe, you can have it either way. You can also add the salt either at the table or while cooking.

2-3 tablespoons virgin coconut oil
1 1/2 pounds lamb stew meat, in 1.5 inch cubes
About 1/2 pound lamb bones
1/2 large yellow onion, sliced
Coconut flour (optional, if you want a stew rather than a soup)
2 large cloves garlic, cut into matchsticks
1 rib celery, cut into 1 inch pieces
2 small carrots, cut into 1 inch pieces
2 tomatoes, diced
2 medium red potatoes, diced
Black pepper, to taste
1 or 1 1/2 tablespoon red wine vinegar
2 bay leaves
1 1/2 cups water
2 teaspoons paprika, divided
2 teaspoon cumin, divided
Salt, to taste
Coconut flour, as needed

Heat coconut oil in a large skillet (if you want to dirty an extra pan) or Dutch oven. Trim fat off lamb stew meat and add to pot. Add lamb bone.

Brown the meat and bone for a few minutes, stirring to get as many surfaces as possible cooked. Add remaining ingredients EXCEPT for the second teaspoon of paprika and cumin, the salt and coconut flour.

Cover pot tightly and bring to a boil, then set heat as low as possible. The stewp must simmer gently the entire time and NOT BOIL. After about an hour, add additional paprika and cumin. Cook gently until meat is tender, stirring a few times. DO NOT BOIL.

Check the thickness of the soup/sauce and add coconut flour if desired to thicken to desired consistency.

Also add water if desired or if you add extra vegetables, such as green beans. The smaller amount of wine vinegar gives the dish a subtle tartness. Add more to taste.

Recipe submitted by Simi, Los Angeles, CA

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Crispy Baked Coconut Chicken

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1 whole cut up chicken
Coconut milk, as needed*
1-2 fresh limes, juiced
2-4 cloves garlic, minced
1/4 onion, chopped (or to taste)
Salt & pepper, to taste
1 cup coconut flour
1/2 cup coconut flakes, plus extra
Favorite seasoning (ex: Italian seasoning, poultry seasoning, etc.)

Marinate chicken in coconut milk, lime juice, garlic, onion and salt and pepper for 1-4 hours.

Preheat oven to 350 degrees F. Grease a large glass pan with coconut oil. Set aside.

Mix coconut flour, coconut flakes, and your choice of seasoning together. Dredge chicken in the flour mixture and press extra coconut flakes onto chicken pieces.

Place chicken in baking dish and bake in preheated oven for 45 minutes, depending on how big the pieces are.

This recipe goes well with coconut rice.

*To make Coconut Cream Milk stir approximately 1 teaspoon of coconut cream concentrate to every 6 oz of water or make Homemade Coconut Milk.

Recipe submitted by Karen, Melbourne, FL

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Paprika Coconut Chicken

1 medium onion, chopped
1-2 cloves garlic, minced (or ½ teaspoon garlic powder)
2 teaspoons (or more) expeller-pressed coconut oil
1 chicken, cut up
1 cup chicken broth
1 tablespoons sweet Hungarian paprika (or to taste)
1 – 1 ½ tablespoons coconut flour
8 ounces sour cream

Sauté onion and garlic in oil. Add chicken; brown on all sides. Add broth, and paprika to taste. Cover and simmer until chicken is tender (do not boil but simmer; this may take longer). You may want to remove the white meat first.

Remove all chicken; keep chicken warm while preparing sauce. Reserve cooking liquid from chicken.

Mix coconut flour and sour cream, add a bit of sauce from chicken and mix together. Put this back into the pot used for cooking chicken – mix with sauce. Cook for 1 minute without boiling. Taste for seasoning – add salt if necessary or more paprika. Return chicken pieces to the pot.

Serve with noodles or rice.

Recipe submitted by Simi, Los Angeles, CA

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Zucchini Pancakes (Gluten-free)

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1 medium stalk zucchini, ends removed and coarsely grated
2 eggs
2-3 tablespoons virgin or expeller pressed coconut oil
1 teaspoon red onion, chopped
freshly ground black pepper
2 teaspoons asiago cheese, grated (or to taste)
2-3 fresh basil leaves, minced
1 teaspoon coconut flour
Himalayan salt, to taste

Grate zucchini into a bowl. Add eggs and mix thoroughly.

Start heating oil in a large skillet.

Add onion, black pepper, asiago cheese and basil to the zucchini. If the batter looks too liquidly, add a bit of coconut flour just to thicken slightly.

When the oil is hot but not smoking, put a forkful of batter into the pan, immediately mashing it down with a fork to spread the batter and form thin pancakes that can crisp easily. Repeat till pan is full. It’s OK if the pancakes run together.

When the pancakes are golden brown or deeper brown on the underside, flip them over and cook on the second side. If they have stuck together, cut them in the skillet and flip them individually. When golden brown on the second side, remove pancakes. Drain on paper towels.

I like to add salt at the table rather than in the batter.

Recipe submitted by Simi, Los Angeles, CA

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Zippy Coconut Almond Tilapia

1 cup ground organic almonds
1/4 cup organic coconut flour
1/4 cup organic dried coconut shreds
3/4 cup coconut mayonnaise
3/4 cup prepared horseradish, drained
coconut oil
salt
1 lb. Tilapia fillets (usually about 4 to 6 fillets), or other mild fish of your choice
1/3 cup sliced organic almonds
1/3 cup organic coconut flakes

Preheat oven to 350 degrees.

Mix ground almonds, coconut flour, and coconut shreds together. Add mayonnaise and horseradish. Mix well. Mixture will be thick. (If too dry add more mayonnaise or horseradish. If too wet add more ground almonds or coconut shreds.)

Line a roasting pan or cookie sheet with foil and lightly oil the foil with the coconut oil.

Lightly salt both sides of each fillet. Arrange the fish so the fillets are about an inch apart.

Spread the mayonnaise mixture thickly over the fish fillets covering them completely and sealing edges to the foil.

Mix together the sliced almonds and coconut flakes and sprinkle generously over the top of each fillet.

Bake 20 to 30 minutes in preheated oven or until fish is firm and fillets are nicely browned. Serve and enjoy!

Makes a tasty and very impressive looking “company” dish. (Also good cold or reheated the next day.)

Recipe submitted by Carol, Palm Bay, FL

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Coconut Corn Cakes

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1 cup fresh sweet corn (corn cut from 2 ears of corn)
¼ cup chives, garlic chives, or small green onions, chopped
2 eggs
2 tablespoons virgin coconut oil, melted
¼ cup coconut flour
¼ cup corn masa flour (or fine cornmeal)
½ teaspoon salt
¼ teaspoon black pepper
2 tablespoons olive oil, coconut oil, or butter

In a blender or food processor whirl ¾ of the corn and chives until lightly pureed. Empty into a bowl and add eggs and 2 tablespoons coconut oil. Mix well. Add coconut flour, cornmeal, salt and pepper. Mix thoroughly but gently.

Heat additional oil or butter on cast iron griddle over medium-low heat. Place large spoonfuls of batter into skillet. Flatten gently and cook until golden brown. Flip and cook other side.

Serve with butter, hot sauce, sour cream or desired condiments. Yum!!

Recipe submitted by Jessica, Greenville, TX

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