Moms In Charge

"ONE bite at a time!" ~Organic~Nourishing~Energizing~

From Guilty Pleasure to Healthy Treasure: COCONUT FLOUR

stealingcookiesIn our quest for healthier ingredients, coconut flour is a wonderful choice.
Most of us have grown up with and are accustomed to our baked goods as “guilty pleasures”.

However, discovering truths about components that are in these, like gluten, which can wreak havoc on our health, has depressed many of us as we have felt like we had to say good-bye to these yummy comfort foods.
The great news is, coconut flour can be used as a substitute for most flours in any recipe.

It is a by-product of the coconut milk production and is made from the left-over dried coconut fiber.

Coconut cream production, Chiang Mai, ThailandIt has has many health promoting benefits:


Coconut flour is naturally gluten-free. Also, unlike almond flour, which is often used to replace glutenous flours, it is not difficult for most to digest and is not highly allergenic.

It is the highest in fiber, 58%,  or 6 grams in two tablespoons, of any flour, including wheat germ, double the amount in wheat flour and 5 times as much as brown rice flour.

The non-trans fat oil content is 14% and is derived from healthy medium chain healthy fats.

These qualities along with less digestible carbs than any other flour on the market, makes it a low-glycemic index food, and helps with blood sugar regulation as well as create a feeling of fullness.

It boasts 5 grams of protein in just two tablespoons.

This naturally sweet light textured flour is also high in lauric acid, which is also in breast milk, giving it its antiviral, antimicrobial and anti- fungal properties.


Substituting this health promoting flour for the old stand-bys that contain gluten takes some recipe adjusting.

Since gluten gives other flours their glue and fluffiness, a binder is needed since this is absent in coconut flour.

eggsAdding eggs to the mixture creates a similar effect as traditional flours.

A decrease in the amount of coconut flour to substitute for the regular flours called for in recipes is needed.

Substitute  1/4 cup to 1/3 cup coconut flour for 1 cup grain-based flour in baked goods.
The rule of thumb to bake with coconut flour is add 6 beaten eggs plus one cup of liquid like coconut milk to one cup of coconut flour.

MashedWhiteBeansTo increase the moisture in your baked goods, you can also add cooked, pureed or mashed fruit or vegetables.

An equal amount of coconut flour can be used for dredging and frying that is equivalent to wheat or other flours.
Coconut flour can also be added to smoothies, sauces and gravies.
Our guilty pleasures can become our healthy pleasures by adding in nutrient rich ingredients like coconut flour. So, indulge in your favorites and find comfort on knowing you are doing something great for your body in the process.


Dotty 🙂

Dotty Cropped2By: Dotty Hagmier, RN, BSN, CHC

As the president and founder of Moms in Charge and also a mom of three beautiful children, Dotty’s passion is to guide families into a place that will provide them with the best possible choices to raise healthy and vibrant children.

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