Gluten Free Coconut Pie Crust
Gluten Free Coconut Pie Crust photo by recipe author
Servings: 8
How To Use Coconut Flour
Tips and Tricks on Getting that Coconut Flour Recipe Just Right
Coconut Flour Cocoa Banana Muffins
Coconut flour is the fiber from the coconut meat after almost all the oil has been extracted to make coconut oil. Being gluten free makes coconut flour a suitable wheat flour substitute for those with gluten and wheat allergies. It is also high in protein and fiber, containing more fiber than gluten-based grains.
Coconut flour is a very finicky product to work with. When adapting a recipe to coconut flour keep in mind that:
1/2 cup coconut flour needs 1-3 eggs.
1 cup wheat flour is the equivalent of 1/3 – 1/2 cup coconut flour.
Coconut flour requires about twice as much hydration as wheat.
1:1 wheat to coconut flour ratios will never work!
Sticky binders are a good thing.
Never pack the flour into your measuring device (and break up any clumps).
For recipes that use liquids, you’ll probably end up at least doubling the amount originally called for. To be safe though, start out with the original amount called for and add more as needed. Other ingredients that work well for hydration are products like sour cream and yogurt.
For flour ratios, start out with about a quarter of the amount of coconut flour for regular flour (playing it safe is key), making sure to use the proper amount of eggs and liquid for saturation. Don’t be afraid to mix your batters very well. Since there is no gluten there is no danger of the final product becoming too hard as a result of over mixing.
Besides eggs, other things to help with binding include sticky sweeteners like honey and maple syrup. Flax, chia, guar gum and xanthan gum can also be very helpful as they develop an egg-like consistency when mixed with liquid. 1 tablespoon of ground flax seeds soaked in 3 tablespoons of water can replace 1 egg, and just a little bit of the gums can add an extra binding element that mimics gluten, adding a stronger “bite texture” to baked goods.
Gluten Free Toasted Coconut Ginger Blondies
Coconut flour can also be easily mixed with other flours. These Gluten Free Toasted Coconut Ginger Blondies use a blend of gluten free flours including coconut flour, and the Savory Cheese Scones use a bit of coconut flour for added coconut flavor and fiber. For wheat flour, you can substitute anywhere from 10 – 30% of regular flour for coconut flour. Gluten free flour mixes will vary greatly but always keep in mind how concentrated coconut flour acts.
A lot of recipes containing wheat flour can be converted to 100% coconut flour, but this will take time and practice. Coconut flour behaves differently from recipe to recipe, so a lot of tweaking and adjusting will have to be done. All my coconut flour recipes have been made with Tropical Traditions organic coconut flour; therefore I cannot assure you that they will work with different coconut flours, which might be higher in fiber and lower in protein content.
Savory Cheese Scones with Coconut Flour
Common problems:
Coconut flour made my batter/final product dry and crumbly! WHY?
You used too much flour and too little liquid. Always start out with a small amount of coconut flour – you’d be surprised at how greedy this product is and will expand when it comes into contact with liquids.
Coconut flour requires way too many eggs.
Not true. The issue here is that eggs are a great binder, mimicking what coconut flour lacks: gluten. However, the solution is simple if you want to reduce the amount of eggs: fewer eggs, more of a hydrating ingredient plus a sticky binder if needed (see suggestions above).
Coconut flour makes everything dense.
Not true either. Use the right amount of flour to liquid/wet ingredient ratio and you’ll be enjoying very light and fluffy coconut flour goodies. Take a bite of these Coconut Flour Cocoa Banana Muffins and you’ll be convinced.
Coconut flour can definitely be a very tricky product to work with, but with some time and the right ingredients the results will be well worth it!
By Sarah Shilhavy, photos by Jeremiah Shilhavy
Pineapple, Mango and Coconut Tropical Bars
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| Pineapple, Mango and Coconut Tropical Bars Recipe |
| photo by recipe author |
Servings: 12
Preparation Time: 60 minutes
For the cake:
- 1 cup quinoa flakes
- 1/2 cup brown rice flour
- 1/2 cup coconut flour
- 2 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/4 cup whole sugar
- 1 cup fresh or frozen pineapple
- 1 cup fresh or frozen mango
- 1/2 cup unsweetened applesauce
- 1/2 cup water (or unsweetened non-dairy milk)
- 1 flax “egg” (2 1/2 tablespoons ground flax seeds mixed with 3 tablespoons warm water)
- 1/2 teaspoon coconut extract
- 1/2 cup unsweetened shredded coconut
For the topping:
- 1/4 cup macadamia nuts, chopped
- 1/4 cup unsweetened shredded coconut
- 1/4 cup unsweetened flaked coconut
- 1 tablespoon whole sugar
Preheat oven to 350 F.
Put quinoa flakes in a food processor or blender. Puree slightly. I like to leave some chunks and not blend into a fine flour. I find it gives the cake more texture.
In a large bowl, combine the quinoa flakes, flours, baking powder, baking soda and sugar.
In the same food processor or blender, combine the pineapple and mango, and blend until smooth.
Add the pineapple and mango, along with the flax egg, applesauce, water, coconut extract and shredded coconut to the flour mixture. Mix until just combined.
Pour the mixture into an 8×8 lightly greased or sprayed baking pan. Smooth the top.
Sprinkle all the topping ingredients on top.
Bake for 40-45 minutes, or until edges become slightly brown and the coconut is toasted on top.
Allow to cool for at least 30 minutes. Cut into 12 square bars.
Recipe submitted by Shelby, Orangevale, CA
Dairy Free Coconut Pie
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| Dairy Free Coconut Pie |
| photo by recipe author |
Servings: 10-12
Preparation Time: 1 hour 30 minutes
Dairy Free Whole Wheat Crust:
- 1 cup whole wheat flour
- 1/2 cup unbleached all purpose flour
- 2 teaspoon organic sugar
- 1/2 teaspoon sea salt
- 1/2 cup coconut oil
- 1/4 cup + 2 tablespoons coconut milk*
Coconut Pie Filling:
- 1 cup organic sugar
- 2 eggs
- 1/4 cup coconut flour
- 1/4 cup + 1 tablespoon coconut oil
- 1/2 cup coconut milk*
- 1 1/2 cups shredded unsweetened dried coconut
- 1 teaspoon vanilla extract
Crust Directions:
Mix dry ingredients together: flours, sugar, and salt. Add coconut oil. Use a pastry cutter to cut the oil into the dry ingredients. Add coconut milk a little at a time (you may not need any at all). Turn on a floured surface and knead several times. Roll dough into a 9 inch circle and transfer to a pie plate, using fingers to shape dough as needed.
Pie Filling Directions:
Preheat oven to 350 degrees F.
Mix together sugar and eggs. Add oil and flour and mix well. Add coconut milk and fold in 1 cup coconut. Add vanilla and mix well. Sprinkle remaining coconut on top of the pie. Pour into your whole wheat pie crust.
Bake in preheated oven for 50-55 minutes.
* For the freshest coconut milk make homemade coconut milk. (See video at this link.)
Recipe submitted by Kelly, Charlotte, NC
Homemade Peanut Butter Cups
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| Homemade Peanut Butter Cups |
| photo by recipe author |
Servings: 25
Preparation Time: 5 minutes
- 3/4 cup Organic Creamy peanut butter
- 1/4 cup honey
- 1 cup oat flour
- 1/3 cup coconut flour
- 24 oz chocolate chips (or chopped chocolate) of your choice
- 2 tablespoons coconut oil
Line a cupcake pan with cupcake liners
Mix peanut butter, honey, oat flour and coconut flour until it forms a dough-like consistency. Add more peanut butter or flour to get the right consistency. Roll into balls and then flatten them out to put in the middle of your chocolate later.
Melt chocolate with coconut oil.
Once chocolate is melted place enough chocolate in the bottom of the cupcake liner and then place your flattened peanut butter mixture and then top with chocolate. Continue doing this until all flattened peanut butter is gone. Makes about 25 cups.
Store these in the freezer and then when you are ready to eat pull them out and let come to room temperature or eat frozen like our family does.
Recipe submitted by Melissa, Mitchell, SD
High Protein & Fiber Pancakes
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| High Protein and Fiber Pancakes |
| photo by recipe author |
Servings: 2 to 3
Preparation Time: 10 to 15 minutes
- 1/4 cup whole wheat flour
- 1/4 coconut flour
- 1 scoop protein powder (I used vanilla whey.)
- 1 teaspoon physillium husk powder (optional; adds fiber)
- 1 teaspoon baking soda
- dash of salt
- 2 tablespoon turbinado sugar
- 1/2 cup applesauce
- 1/4 to 1/2 cup milk
- 1 egg, separated
- 1/2 tablespoon coconut oil
In a medium sized bowl, combine dry ingredients. In a separate bowl, combine all wet ingredients except milk and egg.
Place egg white in a small bowl and set aside. Add your yolk to the wet ingredients. Add the dry ingredients to the wet. Slowly add milk one tablespoon at a time to the batter, until desired consistency is reached. I used 1/4 cup and 2 tablespoons but if you want a thinner batter, you can add up to 1/2 cup.
Whisk the egg white until soft peaks form (about a minute or two). Using a spatula, fold egg whites into your pancake batter.
In a lightly oiled skillet, over medium heat, cook pancakes two at a time for about two minutes per side. Watch carefully to make sure they don’t burn.
Recipe submitted by Michelle, New York, NY
Coconut Cacao Cookies
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| Coconut Cacao Cookies |
| photo by recipe author |
Servings: 15 cookies
Preparation Time: 30 minutes
- 1/2 cup oat groats (or wheat berries)
- 7 raw almonds
- 7 Medjool dates, pitted
- 1/4 teaspoon salt
- 2 tablespoons raw cacao powder
- 2 tablespoons coconut oil
- 2 tablespoons coconut flour
- 1/2 teaspoon vanilla extract
- 1 tablespoon honey
- 1/4 cup spring water
- handful of raisins
Soak the groats, almonds and dates overnight individually in a half cup spring water each.
Drain them the next morning and put in food processor with the salt, cacao, coconut oil, coconut flour, vanilla extract, honey and spring water.
Process for about a minute, transfer contents to bowl, fold in raisins.
For heart shaped cookies you can shape them by hand or with a cookie cutter.
If you want to dehydrate them, place in dehydrator at 105 degrees for 3 hours or pop them in the oven at 350 degrees for about 12 minutes.
Recipe submitted by Tori, Nashville, TN
Chocolate Coconut Peanut Butter Balls
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| Chocolate Coconut Peanut Butter Balls |
| Prepared by Sarah Shilhavy, Photo by Jeremiah Shilhavy |
Servings: 8
Preparation Time: 10 minutes
- 1 cup Coconut Peanut Butter
- 1/2 cup honey
- 1/4 cup coconut oil
- 1/2 – 1 cup cocoa powder
- 1 cup shredded coconut
- 1/2 cup chopped pecans (optional)
In mixing bowl combine peanut butter, honey, cocoa, coconut oil, pecans, and half a cup of shredded coconut. Mix until smooth. Take spoonful-size scoops of batter and roll into balls in the rest of the coconut shreds.
Place balls on a baking sheet covered with wax paper and place in freezer until desired firmness.
Recipe submitted by Jocelyn, Costa Rica
Sarah’s notes: You can also use flaked coconut to roll the balls in (like I did, see the picture) instead of shredded.
