Healthy Living on May 3, 2013 by

A Little More About Coconut Flour {Guest Post}

What in Bob’s Red Mill Is Coconut Flour?

Do you ever hear some people talk about different kinds of flour, new seeds, or see a word on a menu that you have no idea what it really is? Sometimes when I walk into the “natural foods” section of the grocery store, I see things that look pretty cool, but sometimes just keep walking because I’m not sure what they are or how I’m supposed to use them. I just wonder “What in the world is that? And how am I supposed to use it?” When I heard about coconut flour, that was exactly how I felt, except for this time, with Bob’s help, I have done some research, experimented with some recipes, and feel like I know a little more about coconut flour. Hopefully I can share what I’ve learned with you so that you can add it to your shopping list and add a little healthy touch of coconut to your family’s diet instead of walking on by.Coconut Flour

What is coconut flour?

Coconut flour is a soft, flour like product made from the pulp of a coconut. It’s actually a by-product made during the coconut milk making process. When making coconut milk, you have to soak coconut meat. That pulp is then dried out and ground into this powdery flour.

What are the health benefits of coconut flour?

Many people look to coconut flour to help create gluten free baked goods. Gluten free is definitely a great reason to use coconut flour, but that’s not all it has to offer. Coconut flour is also extremely high in fiber with almost double the amount found in wheat bran. In just 2 tablespoons of coconut flour, there are 5 grams of fiber (20% of the recommended daily value) and 8 grams of carbs. Mayo Clinic says a diet with plenty of fiber can help keep you regular, help maintain weight, and lower your risk of diabetes and heart disease.

How do you cook with coconut flour?

Cooking with coconut flour can be a little tricky. I have had a couple of recipes completely bomb. Once you get the hang of it though, it’s a super easy way to add nutrients and fiber to a ton of dishes. There are two things to keep in mind when working with coconut flour. Since it is so high in fiber, it requires a ton more moisture. There is also no equal substitution when working with coconut flour. You can usually substitute about 20% of the flour in a recipe for coconut flour and add at least 20% more liquid. My personal experience also says that when working with baked goods, you should also add about 3-5 eggs for every cup of coconut flour you are using. You can also add a tablespoon or two of coconut flour to sauces and gravies. It is a little clumpy so take your time when adding it in. Coconut flour has a naturally sweet flavor that can really add a nice little something extra to dishes.

Honestly, when you’re beginning to bring coconut flour into your cooking, stick to already established recipes. Once you start to get a little more comfortable, you can begin to experiment. I speak from experience… botched recipes can be costly and a little disheartening. Practice with some great recipes online first. You can even check out my first great coconut flour recipe success: Whole Wheat Coconut Blueberry Muffins.

Resources for More on Coconut Flour

–          Mayo Clinic article on benefits of high fiber diet

–          Nourished Kitchen: A great blog with tips on baking with coconut flour

–          Livestrong article on the benefits of coconut flour

–          Bob’s Red Mill coconut flour facts

–          Bob’s Red Mill Hangout on Google+: Tips for Baking with Coconut Flour

About Ashley – Ashley is a mom, wife, sister, daughter, and friend working to navigate through the mysterious world of Mommyia. Read more about her adventures at Momicles and follow her @Momicles2010.



Thanks for the tips! I bought some coconut flour and had some instant recipe flops, so I’m glad to learn a little bit about it!

Evy says:

Its been always very much confusing and complicated for me while cooking with the coconut flour as it requires more perfection each process.

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