Ending 2018 with Flour Power.

Well smack me upside the head with a bag of Blue Bird flour, I should have looked first!  With all the talk of gluten free, less carbs, more protein in flours made from coconuts and almonds, I experimented with less than edible results.  So why smack me upside the head?  I assumed…oh yes I did…that using the exact amount of other flours to all-purpose flour was the correct usage.  Talk about being a dumb bunny during a rabbit hunt!  Before I decided to make another attempt at substitution, this time I made sure to do a bit more research first and surely was surprised at the numbers.

First, some details about all-purpose, almond and coconut flours based on a ¼ cup measurement.  All-Purpose Flour: 114 calories, .3 grams fat, .3 grams protein, 4 grams carbs, and 2.5 grams fiber; not gluten free.  Needs to be sifted before usage as well to keep it from forming clumps in the batter.

Almond flour: 160 calories, 14 grams fat, 6 grams protein, 6 grams carbohydrates, and 3 grams of fiber; gluten free; people with nut allergies need to avoid!  Tends to be grainy and sifting will not alleviate this.

Coconut flour: 120 calories, 4 grams fat, 4 grams protein, 16 grams carbs, and 10 grams fiber; gluten free.  Sifting not necessary as the flour is especially fine in grain.

When it comes to the necessity of having gluten free and high protein products, almond and coconut flours are the best choices; however they’re not lower in fat and carbohydrates.

Now comes the fun of figuring out how to substitute for all-purpose flour and how the batter and fully baked product comes out.  Almond Flour is heavier in texture, so do not press it down inside a measuring cup.  While it can be substituted measure to measure against regular flour, it is a moister flour, but still needs an extra egg to help with the binding process.  If a recipe call for 2 eggs, now you’ll have to use 3; if egg size is not specified, always use large eggs.   The batter is very thin, takes the same amount of time to fully bake as with all-purpose flour.  The texture is too moist to hold up on its own, almond flavor is very strong, but makes a nice bread pudding.

Coconut flour is extremely fine and absorbent; a ¼ cup is equal to one cup of regular flour!  It needs 2 eggs, plus what is called for in a recipe, for proper binding.  The batter is in-between, not thin like almond flour, but not thick if using regular flour.  Again it bakes the same amount of time as both almond and all-purpose; very moist, yet firm in texture.  The flavor though tends to be bitter, so add a half more portion of sugar than what the recipe calls for and use sweetened coconut milk.  Cakes/Quick Breads will also be a darker color due to the dark shade of the flour and coconut sugar; not over baked which the toothpick test affirms.

Is your head spinning yet?  Remember, you’re just reading about all this; try being me and figuring all this out!  Now you know I was looking stylish wearing three types of flour.  Basically it all comes down to trial and error when attempting to make substitutions in tried and true recipes.  While deciphering the measurements was a bit of a headache, in the long run, I had fun playing with food.

All this experimentation makes quite a mess for cleanup!

To save space, there will be the original recipe with the substitutions listed in parentheses.  Try out all three versions, or simply choose what suits your taste or medical need; just remember to have fun!  Now I’m off to stock up on Blue Bird, I’ve got holiday baking to do!

Vanilla Yogurt Quick Bread

Ingredients:

For the Quick Bread:

1 and ¾ cups all-purpose flour (Almond uses same amount, Coconut = ¼ cup plus 3 Tbsp.)

1 tsp. baking powder

½ tsp. baking soda

½ tsp. salt

½ cup white sugar (Almond uses same, Coconut = ¾ cup coconut sugar)

2 eggs (Almond = 3 eggs, Coconut = 5 eggs)

2 Tbsp. pure vanilla extract

2/3 cups Greek vanilla yogurt

¼ cup canola oil

¼ cup 2% milk (use unsweetened Almond milk w/Almond flour, sweetened Coconut milk w/Coconut flour)

For the Glaze:

¼ cup powdered sugar

1/8 tsp. pure vanilla extract

1 Tbsp. water (or use milk product associated with the quick bread)

Preparation:

Preheat oven to 350 F and spray 1 and ½ quart loaf pan with nonstick baking spray.

In a large bowl, sift together flour, baking powder, baking soda and salt; add sugar and mix until combined.  In a medium bowl, whisk together eggs, vanilla extract, yogurt, oil and milk until fully combined; do not let wet ingredients sit or they will begin to separate.  Slowly add wet ingredients to dry continually mixing until fully combined.

Pour mixture into loaf pan; bake for 50-60 minutes, or until toothpick inserted in center comes out clean.  Place pan on cooling rack, use tip of sharp knife around edges of quick bread to allow it to release from pan’s sides.

Aluminum Foil under the pans just in case of overflow while baking.

After quick bread is fully cooled, remove from pan to plate; prepare glaze and drizzle over loaf.

Makes 12 servings.

By the way, the original recipe quick bread had a firm texture, an overall vanilla flavor with just a slight tartness from the yogurt; a most excellent combination.

Happy New Year!!!

Mary Cokenour

Gluten Free, or Just Another Fad?

I have to admit, when the huge out-cry about gluten began, I was clueless on what the fuss was about.  First off, what the heck is gluten and why is it bad for the human body?  Gluten is, to put it into layman’s terms, glue; a mixture of two proteins, found mainly in wheat, rye, spelt and barley.  When water is added, the gluten helps the grain form a sticky consistency and gives dough elasticity.  I like bread, I bake breads, so that’s good, right?

No, not so good for those who have Celiac disease, gluten sensitivity or wheat allergy; and the main culprits are those two proteins, glutenin and gliadin.  Celiac disease is an autoimmune disease; the gluten is an invader that must be destroyed, but the immune system also targets the lining of the stomach.  Symptoms of this disease are almost the same for those with gluten sensitivity and IBS, so a blood test will be a necessary test; if inconclusive, a biopsy of the stomach lining may be necessary as well.  The most common symptoms of Celiac disease are digestive discomfort, tissue damage in the small intestines, bloating, diarrhea, constipation, headache, tiredness, skin rashes, depression, weight loss and foul-smelling feces. More bad news though, some people don’t show the digestive symptoms, but only show typical signs of anemia; a blood test will hopefully give the truth of it all.

With the huge out-cry came more labeling on all food packaging and cookbooks galore from cooks, chefs, bakers the world over.  With it also came the celebrity push, you know how it goes.  A stream of celebrities suddenly decide to go gluten free; Zooey Deschanel, Miley Cyrus and Katy Perry are allergic; Elisabeth Hasselbeck and Keith Olbermann have Celiac disease.  Others, however, are on the train of, “It just makes me feel healthier, that’s all.” and when a celebrity says that, suddenly their fans have to jump on that train.  Will going gluten free make anyone healthier?  Sure it will, breads and grains are known for putting on weight, and being carb central, are extremely bad for those who are diabetic.

So, it’s no wonder I decided to play with a gluten free recipe for chocolate cookies.  I have to say I take a little exception at the name of the cookies, “Chewy Chocolate-Coconut Cookies”.  Yes, they’re full of chocolate, but coconut?  The gluten free flour used is coconut flour, but I wouldn’t put it in the name of the recipe.  That’s like baking up cookies using regular white flour and putting that fact into the recipe name.  I followed the recipe as written, but then went two steps better; switching out regular sugar with coconut sugar, then also rolling the cookie dough into flaked coconut.  Now that’s what I call chocolate-coconut!

First I’ll give the recipe as is, then list the changes I made for the other two batches I made.  The recipe came from Savory Magazine (page 75 - January 2018), put out by Giant Food Stores.  I gave samples to my coworkers at Canyon Country Discovery Center, located at the northern end of Monticello, Utah.  I got a rousing approval from all who tried the three types I baked up.  Even my hubby enjoyed them, and this from a man who keeps telling me he doesn’t like chocolate!

Chewy Chocolate – Coconut Cookies

 

Ingredients:

4 Tbsp. butter, softened

2/3 cup sugar

1/8 tsp. salt

2 large eggs

1/3 cup unsweetened cocoa powder

1 tsp. vanilla extract

6 Tbsp. coconut flour

¼ cup bittersweet chocolate chips

Coconut Sugar vs. White Sugar

Preparation:

Step 1 – Preheat oven to 350F.

Step 2 – In the bowl of a stand mixer or with a hand mixer, beat the butter, sugar and salt until creamy.  Beat in the eggs, one at a time. Add the cocoa powder and vanilla, mix until smooth.  Add the coconut flour and mix until combined (if batter seems runny, add 1 more Tbsp. coconut flour).  Fold in the chocolate chips.

Step 3 – Using a tablespoon or mini cookie scoop, drop the dough onto a parchment-lined baking sheet.  Gently press the cookies to flatten slightly.

Step 4 – Bake 12-14 minutes, until set around the edges.  Cool on baking sheets on wire rack.

Notes:

Living at a high altitude, adding the extra tablespoon of coconut flour was necessary.

I let the cookies cool slightly on the baking sheets, but then removed them to baking racks.

Second batch of dough; switch out regular white sugar with same amount of coconut sugar.  Coconut sugar looks similar to brown sugar, but has a lower glycemic index than white or brown sugar.

Third batch of dough; again, use coconut sugar, but roll each tablespoon of dough in coconut flakes.

Mary Cokenour

Resolve to go Coconuts for the New Year.

One of the most widely promised resolutions for the New Year is to become healthier.  It could come about through change of diet, more exercise, being proactive on a disease/illness, lifestyle change, or all of the above.  This resolution is also the most broken as a person seems to think there are just too many obstacles, or perhaps we set too high a goal and quit out of frustration.  Now, what if you could simply make one change that would equal several results?

Coconuts, first it was coconut water which, not only hydrated the body, but added enriched nutrients.  Then came oil, a high saturated fat which raised both good (HDL) and bad (LDL) cholesterol due to lauric acid.  However, a single tablespoon of virgin, unrefined coconut oil can replace large amounts of other oils or butter in cooking and baking.  Now we have flour, sugar, milk; coconut chips and low sugar coconut bars for snacking; all used accordingly can be more beneficial than harmful.  You also have to be careful about which coconut product is better than the next, for example, creamed coconut milk in the can is typically used for Thai cooking.  It contains more fat (14 grams) per serving than boxed coconut milk (4.5 grams); may contain thickeners and/or preservatives.  With oil, flour and sugar; unrefined means a better chance of a pure product with no chemical additives.

Now the big question, do coconut products make everything taste like coconut?  Surprisingly, the answer is slim to none; unsweetened coconut milk (I prefer the vanilla flavored) brings out the flavor more of any cereal it’s poured over.  Baked goods taste exactly as they would if using regular flour and sugar; while coconut chips are baked pieces of coconut, so yes, big time coconut flavor.  However, you get the full flavor of potato when potato chips are fried or baked in coconut oil.  Think of it this way, trial and error with the products you purchase will bring more enjoyment than trying to stick to a rigid diet, and then failing at it.

Still not convinced, than here’s a personal example of how beneficial cooking with coconut can be.  Pancakes, who doesn’t love pancakes?  Now I’ve mentioned before that I’m diabetic, so eating pancakes, even with sugar free syrup, can send my blood sugar sky rocketing.  However, with these coconut flour pancakes I’m giving you the recipe for, my number was in the normal range; I was in total shock.  Maybe it was a fluke, so I tried it again on another day; the same results!  The taste was amazing too; lightly sweet from the honey, barely a hint of coconut, crispy edges with fluffy interior and melt in the mouth goodness. 

So, for the New Year, make a resolution to go coconuts.  Ease it into your diet for a little goes a long way; make sure to have fun using the products.  Happy New Year!

 

 

Coconut Pancakes

(Dairy-free, Gluten-free, Crispy Edges, Fluffy Interior, Diabetic Friendly)

Ingredients:

¼ cup coconut flour

½ tsp. baking powder

1/8 tsp. salt

3 Tbsp. coconut oil, plus 2 Tbsp. for grill pan

1 Tbsp. honey

3 large eggs

1/3 cup unsweetened coconut milk (do not use canned type)

1 tsp. pure vanilla extract

 

Preparation:

In a small bowl, mix together coconut flour, baking powder and salt; make sure to break up any lumps, set aside.

 

In a medium bowl, cream together coconut oil and honey until smooth; don’t worry if a few lump oil remain, they will melt on the grill pan.  Whisk the eggs in one at a time; whisk in coconut milk and vanilla extract.  Use a rubber spatula to mix in dry ingredients from small bowl; scrape down the sides to make sure all ingredients are mixed in.  Do not overmix; batter will look slightly lumpy.

 

On medium-high heat, melt one tablespoon of coconut oil on grill pan; coconut oil has a high smoke point, so will melt and burn very quickly.  Be ready, with a small ice cream scoop, to ladle out three scoops (each scoop equals two tablespoons) of batter onto melted oil; gently press out batter to 4 inch diameter.  After two minutes, flip pancakes and cook additional 1-2 minutes on other side; check for desired browning.

 

Repeat above step with remaining batter.

Makes 6 – 4 inch pancakes; Serves 2.

Condiment Options: Fruit Jam or Maple Syrup.

Mary Cokenour