The Coconut

Coconut, the high fat food that's gotten bad press for many years is now being recognized for its inherent nutritional value. Labeled a “superfood”, coconut flour contains high fiber. In a two tablespoon serving of coconut flour, there's three grams of protein and seven grams of fiber. Further, researchers are discovering that the naturally occurring, medium-chain fatty acids in coconut flour may be useful in the “dietary management of existing obesity”.

When using coconut flour for baking, these three key points are helpful. First, in a replacement of flour, use only 20% to 25% of the whole amount as coconut flour. Second, coconut flour absorbs moisture readily. Liquid measurements may need to be adjusted when using coconut flour. Third, coconut flour does not have strong binding properties. Nuts, beans, flax and chia seeds are much more dependable ingredients for binding cookies and quick breads.

For those doing gluten-free baking, coconut flour is a great addition to a mix of gluten-free flours. A major contribution it makes is lightness in the finished product.