I cook a lot with almond flour because I like the flavor and it’s the easiest nutritious grain free substitute for normal wheat flour. However, I LOVE coconut flour. When baked correctly, the flavor is even closer to normal flours, and the nutritional benefits are far greater than almond flour. It can be tricky to bake with though, since it’s a super absorbent fiber. If you’re baking with it be sure to always look up a recipe, or be aware that you’ll need about 1/3 less coconut flour than normal flours call for.
Fun Health Benefits of Coconut Flour-
High in lauric acid. Lauric acid is a healthy saturated fat which is essential for immune health. It is also known to help promote healthy skin and thyroid health.
High in manganese. Manganese is helpful in absorption of many different minerals including choline, biotin, vitamin C, and thiamine. It also helps promote a healthy immune system, thyroid health, and also helps to promote and stabilize healthy blood sugar levels.
High in fiber. Coconut flour is very rich in fiber. This means that not only is coconut flour healthy for digestion, but it will also help you feel fuller faster and stay fuller for longer. Because it is so dry and fibrous, however, it will absorb more liquid during mixing, and therefore requires more liquid to be added than regular wheat flour.
Coconut flour is unlike any other consisting of 14% coconut oil and 58% dietary fiber! The remaining 28% consists of water, protein, and carbohydrate.
Dietary fiber acts like a broom, sweeping your intestinal contents along your digestive tract aiding in elimination, regularity and helping to promote digestive health. Since you cannot digest the dietary fiber in coconut flour, you derive no calories from it.
Studies have shown that an additional 14 grams of fiber daily (the amount in about ¼ cup of coconut flour) is associated with a 10% decrease in calorie intake and a resulting loss in body weight.
The only downfall with coconut flour is that it’s high fiber content requires excess liquid, which requires double the amount of eggs you would normally bake with. For vegans, this isn’t ideal! For those who love eggs and protein, coconut flour is for YOU.
Dutch Baby Pancakes are perfect for the whole family, because you get the luxury of a decadent breakfast, but all the nutrients needed for a high protein start to the day! This is also way less time consuming than making pancakes or waffles!
- 6 eggs
- 1/4 cup egg whites
- 3/4 cup unsweetened coconut milk or almond milk
- 1/3 cup coconut flour
- 1/4 cup tapioca flour (or arrowroot)
- 1 tbs sweetener (honey, maple syrup, coconut sugar, agave)
- 1 tsp vanilla
- 1/2 tbs cinnamon
- 1/2 tsp salt
- 1/2 tsp baking soda (optional-this just gives it a bit more fluff since coconut flour is more dense than normal flour)
- optional add-ins- 1/2 cup blueberries, chocolate chips, chopped bananas!
- 1/4 cup coconut oil or butter (for preheating in the pan)
Preheat oven to 425, place baking dish in oven to preheat with oil or butter. If using butter, make sure to watch it so it doesn’t burn. Traditionally this is baked in a cast iron skillet, however you can use a glass baking dish or a non-stick baking dish as well. I used a 9×9 dutch baby skillet! But a 9×13 would work.
Using a high speed mixer, beat together wet ingredients first. Let the eggs get a little stiff for they rise fluffier. Add in dry ingredients still using high speed mixer.
Take out your preheated baking dish, slowly pour mixture into dish. Quickly return it to the oven. Bake 20-25min.
Top with sauteed apples in butter, coconut whip cream, maple syrup! Treat these like pancakes or waffles 🙂 You could even drizzle with melted chocolate and serve as dessert!