COCONUTFLOUR

COOKBOOK

THE COCONUT MAMA'S

A beginner's guide to using coconutflour, including 10 kitchen-tested recipes

The Coconut MamaNo part of this publication shall be reproduced, transmitted, or sold in whole or in part in any form,without the prior written consent from me, the author. Copyright © 2021 The Coconut Mama, LLC.All rights reserved.

COCONUT FLOUR RECIPES

CONTENTS04 How To Use Coconut Flour05 Coconut Flour Bread06 Banana Bread07 Keto Sandwich Bread08 Easy Muffins 09 Pancakes 10 Paleo Tortillas11 Coconut Pie Crust12 Chocolate Chip Cookies13 Basic White Cake14 Chocolate Cake

HOW TO USECOCONUT FLOUR

Coconut flour is an excellent flour that can be used torecreate grain-free versions of your favorite bread anddesserts.

Coconut flour is a high fiber flour often used by those ongluten and grain-free diets. If you've ever tried baking withcoconut flour, you'll know that it can be a little tricky to use.

This is because it absorbs liquid far more than traditionalflours. Because of this, you may have started noticing smallerquantities called for in recipes. For example, when bakingmuffins with wheat flour, you use up to 3 cups, but whenbaking muffins using coconut flour, you'll use roughly 1/2 to3/4 cups instead.

You may also have noticed that most coconut flour recipesoften call for a large number of eggs. Many eggs are neededbecause the flour needs eggs to bind the ingredients together(xanthan gum and flax egg replacement won't work).

Converting recipes to use coconut flour can be tricky and canlead to unwanted results. I've created several coconut flourrecipes to share with you and help you start using coconutflour. These recipes are all kitchen-tested, so you know thatyou won't have to waste time or money on ingredients.

6 organic eggs, at room temperature1/2 cup coconut oil, melted and cooled1 tablespoon raw honey (optional)3/4 cup coconut flour2 tablespoons arrowroot powder (optional, makes a lighter loaf)1/2 teaspoon sea salt1 teaspoon baking powder

Preheat oven to 350° F. Line an 8-by-4-inch loaf pan with parchment paper.Use a medium bowl, mix all the wet ingredients, eggs, coconut oil, and honey (ifusing).In a separate bowl, mix all the dry ingredients, coconut flour, arrowroot starch,salt, and baking powder. Mix the dry ingredients into the wet ingredients andwhisk until the batter is lump-free.Pour the batter into the loaf pan and allow the batter to sit for 5 minutes. Thishelps the coconut flour absorb all of the liquid.Bake for 30-40 minutes is golden brown until a toothpick inserted into themiddle comes out dry. Allow the bread to cool in the pan for 10 minutes, then remove from the panand let cool completely on a cooling rack before slicing for at least an hour.Store the bread in an airtight container in the fridge for up to 5 days, or slice thebread and store it in the freezer for up to 3 months. To unthaw frozen breadslices, remove the slices from the freezer and either leave them in a container inthe fridge, and they will be unthawed within a few hours or microwave atintervals of 30 seconds until thawed.

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COCONUT FLOUR BREADPrep: 5 minutesCook: 35 minutesTotal: 40 minutesYield: 12 slices Serving Size: 1 slice (12 total)

Nutritional info per serving:Calories: 147 Carbs: 5.4g Fiber: 2.5gProtein: 5.4g Fat: 15g

INGREDIENTS¾ cup coconut flour½ tsp baking soda1 tsp cinnamona dash or two of sea salt¼ cup shredded coconut (plus a little extra to top the loaf)3 pastured eggs¼ cup apple sauce⅓ cup coconut oil1 tbsp vanilla extract3 medium bananas (ripe)⅓ cup raw honey

Preheat the oven to 300F.Lightly oil your bread pan. In addition to oiling the pan, I like to cut 2 strips ofunbleached parchment paper and overlap them in a cross to cover the interiorof the bread pan. This will help your bread lift out once it is baked.Whisk together dry ingredients in a medium-size bowl and set aside.Mash the bananas in a small bowl. I use a potato masher.In a small saucepan, melt the coconut oil on the stovetop (and the honey if it isin a solid-state).Finally, mix together all ingredients including the ones that you have not yettouched and the ones that you have set aside. Mix until well incorporated.Pour into the lined bread pan. Sprinkle extra shredded coconut over the loaf ifyou desire.Bake for 1hr and 10 minutes. Remove from the oven insert a toothpick into theloaf. If it does not come out cleanly, return the bread to the oven for another 10minutes and check again. Continue until the toothpick removes cleanly.

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BANANA BREADPrep: 20 minutesCook: 70 minutesTotal: 90 minutesYield: 1 loafServing Size: 1 slice (12 total)

Nutritional info per serving:Calories: 108 Carbs: 17.8g Fiber: 4gProtein: 3g Fat: 3.5g

INGREDIENTS1 1/2 tablespoons coconut flour1 tablespoon coconut oil, Melted1 egg1/8 teaspoon sea salt 1/4 teaspoon baking powder

Preheat oven to 350 degrees.Mix coconut flour, sea salt, and baking powder together until combined.Add egg and melted coconut oil and mix well.Let batter sit for a few minutes to allow the flour to absorb the liquid.Scoop half the batter on a baking pan and use a spatula to spread the batterinto a circle the size of a bun.Repeat using the rest of the batter. Bake for 10 minutes or until golden brown.

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KETO SANDWICH BREADPrep: 3 minutesCook: 10 minutesTotal: 13 minutesYield: 2 slices Serving Size: 2 slice

Nutritional info per serving:Calories: 90 Carbs: 10g Fiber: 6gProtein: 9g Fat: 20g

INGREDIENTS4 large eggs¼ cup + 2 tbsp granulated sugar (I’ve used coconut sugar and monk fruitsuccessfully) ¼ cup + 1 heaping tbsp coconut flour2 tbsp coconut oil1 tsp baking powder⅛ tsp salt

Preheat oven to 350° F. Line a muffin pan with 6 muffin linersAdd all the ingredients to a large bowl. Using a whisk, stir to combine.Pour the batter into the muffin liners. Divide the batter evenly among the muffinliners The batter should be just below the top of the liner.Bake the muffins for 20-25 minutes, until the muffins are golden and atoothpick can be inserted and comes out clean.

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EASY MUFFINSPrep: 7 minutesCook: 25 minutesTotal: 32 minutesYield: 6 muffinsServing Size: 1 muffin

Nutritional info per serving:Calories: 113 Carbs: 15g Fiber: 1.6gProtein: 4g Fat: 8.5g

INGREDIENTS4 eggs, beaten and set aside1 cup cream or coconut cream1 1/2 teaspoons vanilla extract1/2 cup coconut flour2 tablespoons coconut sugar or erythritol (I use swerve)1/2 teaspoon baking powder1/4 teaspoon sea saltGhee, coconut oil, or butter for cooking

Mix eggs, cream, vanilla together. Set aside.In a separate bowl, combine coconut flour, coconut sugar, baking powder, andsea salt.Slowly mix the wet mixture into the dry mix.Heat griddle or frying pan to medium heat. Add ghee, coconut oil, or butter.Make pancakes using 2 tablespoons-1/4 cups of batter at a time (smallerpancakes are easier and will be less likely to fall apart when removing). Cook fora few minutes on each side. The pancakes should be slightly brown and dry onboth sides.You can store the leftover pancakes in an airtight container in your refrigeratorfor up to 5 days. You can also keep them stored in your freezer for up to 3months. To reheat, place the pancakes on a baking sheet and bake at 350° F for10 minutes or until thawed and warmed. This recipe makes 9 large or 18 small pancakes.

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PANCAKESPrep: 5 minutesCook: 15 minutesTotal: 20 minutesYield: 9 large (or 18 small)Serving Size: 1 large pancake

Nutritional info per serving:Calories: 230 Carbs: 6.4g Fiber: 2.2gProtein: 3.6g Fat: 23g

INGREDIENTS2 1/2 cups almond or macadamia nut milk4 large organic eggs2 cups tapioca flour starch1/2 cup coconut flour1 tablespoon flaxseed meal1/2 teaspoon sea salt1/4 teaspoon vanilla extract (optional, but recommended when using tortillasfor sweet crepes)

Heat an 8” frying pan over medium heat. Depending on the type of pan you areusing, you may want to melt a 1/2 tsp of coconut oil to ensure the tortillas don’tstick.In a mixing bowl, add together the almond milk and eggs. Blend or whisk well.Add the remaining ingredients and continue mixing until there are no clumps offlour.*Ensure the pan is well heated before moving forward*Using a 1/2 cup measuring cup, scoop the mix and pour it onto the center of thepan. Quickly rotate your wrists and tilt the pan until the mixture covers theentire bottom. This will create an 8” tortilla.After a minute or so you will see the edges starting to lift. Using a wide spatula,flip the tortilla. Cook until golden brown and flip once more to brown the firstside.Remove from heat and allow to cool on a baking rack.Add a tiny amount of coconut oil to your pan and begin again.This recipe makes twelve 8” tortillas. These can be served immediately, storedin the refrigerator for 2 weeks, or in the freezer for longer.

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PALEO TORTILLASPrep: 10 minutesCook: 10 minutesTotal: 20 minutesYield: 8 Tortillas Serving Size: 1 tortilla

Nutritional info per serving:Calories: 192 Carbs: 32g Fiber: 2.9gProtein: 4.6g Fat: 4.8g

INGREDIENTS½ cup coconut oil or butter2 eggs¼ teaspoon sea salt¾ cup coconut flour1–3 tablespoons raw honey (optional)

Preheat oven to 400 degrees.In a medium bowl beat butter, eggs, honey(if using), and salt together with afork.Then add coconut flour. Stir until dough holds together.Gather the dough into a ball, then pat it into a 9″ greased pie pan.Prick the dough with a fork.Bake for 8-10 minutes or until lightly brown. Let cool.

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Note: If you’re using this crust for a savory dish leave out the honey.

COCONUT FLOUR PIE CRUSTPrep: 5 minutesCook: 10 minutesTotal: 15 minutesYield: 1 pie crust (8 slices)Serving Size: 1 slice

Nutritional info per serving:Calories: 188 Carbs: 6.3g Fiber: 3.9gProtein: 3g Fat: 16.3g

INGREDIENTS3 tablespoons coconut flour2 tablespoons coconut oil1–1 1/2 tablespoons honey or maple syrup1/2 teaspoon vanilla extractpinch of salt2 tablespoons chocolate chips

Preheat your oven to 350 degrees.Use a food processor or blender to mix coconut flour, coconut oil, honey, vanillaextract, and salt together.Add chocolate chips and mix until chips are evenly distributed in cookie dough.Use a round 1/2 tablespoon measuring spoon to scoop out each cookie.Place cookies on a parchment-lined cookie sheet. You will have 8-10 smallcookies.Bake cookies for 8-10 minutes or until they are golden brown. Let cookies coolbefore removing them from the cookie sheet.They will crumble if you try to remove them before they are cooled. Serve warmand enjoy!

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Note: This recipe makes 8 bite-size cookies.

CHOCOLATE CHIP COOKIESPrep: 5 minutesCook: 10 minutesTotal: 15 minutesYield: 8 Bite-Size CookiesServing Size: 1 cookie

Nutritional info per serving:Calories: 90 Carbs: 7g Fiber: 1gProtein: 1g Fat: 6.5g

INGREDIENTS8 egg whites, at room temperature¼ cup + 2 tbsp erythritol or sugar if not keto¼ cup coconut oil, cold or softened but not liquid¼ cup + 1 heaping tbsp coconut flour1 tsp baking powder⅛ tsp salt

Preheat the oven to 350° F. Line a 9-inch round cake pan with parchment paperand grease the sides of the cake pan with coconut oil or preferred fat.Place the egg whites in a large bowl and set them aside. Place the sugar and coconut oil in another large bowl, and using a stand mixeror hand mixer, cream the two together, until it looks like fluffy icing, about 10minutes.Add coconut flour, baking powder, and salt to the creamed sugar and coconutoil, mix until combined. Set the bowl aside.Using a stand mixer or hand mixer, whip the egg whites until you have stiffpeaks, about 6 minutes. The egg whites will look a little glossy and when youlift the whisk it will have egg whites that stay in a stiff peak. Pour the egg whites into the dry ingredients. Using a spatula, gently fold theegg whites with the dry ingredients until combined. Do this slowly to help thebatter retain as much air as possible. Pour into a cake pan and bake for 25-32 minutes, until the cake is golden and atoothpick can be inserted into the baked cake and comes out clean.Allow the cake to cool in the pan for at least 15 minutes and then take a knifeand gently insert it along the edges to remove the cake from the pan. Theninvert the pan onto the cooling rack to release the cake and allow it to fully coolbefore frosting.

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BASIC WHITE CAKEPrep: 25 minutesCook: 32 minutesTotal: 57 minutesYield: 1 8-inch cake (8 slices)Serving Size: 1 slice

Nutritional info per serving:Calories: 97 Carbs: 11.9g Fiber: 1.5gProtein: 4g Fat: 7.5g

This recipe makes one 8 inch cake. Double the recipe to make a 2-layer cake.

INGREDIENTS8 large eggs, room temp3/4 cup sugar (coconut sugar and erythritol work well)1/2 cup coconut oil, melted1 tablespoon vanilla extract1/4 teaspoon sea salt1/2 cup cocoa powder1/4 cup coconut flour1 teaspoon baking powder

Preheat oven to 350°F (177°C). Line two 8-inch cake pans with parchmentpaper.In a large mixing bowl, whisk together the egg, sugar, coconut oil, vanilla, andsalt.In a separate bowl, using a sifter, sift the cocoa powder, coconut flour, andbaking powder to remove any clumps.Stir in the dry ingredients with the wet ingredients.Pour half of the batter into each cake pan and immediately place it in the oven.Bake for 20 minutes, until the tops are firm to the touch and a toothpickinserted in the middle of the cakes comes out clean. Place the pans on a wirerack and let the cakes cool completely in the pans.Store decorated or undecorated cake in the fridge or freezer. Can berefrigerated for up to 7 days. Do not store at room temperature because thecake will go moldy fast. Coconut flour baked goods tend to go bad faster thanregular baked goods.

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CHOCOLATE CAKEPrep: 15 minutesCook: 20 minutesTotal: 35 minutesYield: 2-layer cake (8 slices)Serving Size: 1 slice

Nutritional info per serving:Calories: 316 Carbs: 28g Fiber: 5gProtein: 8g Fat: 20g

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