paleo coconut flour muffins – sugarfree, of course
I’ve been asked a few times about coconut flour. Is it a grain? Is it starchy? Good for kids quitting sugar? I could’ve mouthed off based on a vague knowledge. But I dug around a bit…
Erstwhile, my conclusions:
There are six reasons to give coconut flour a crack.
1. It’s sweet tasting, but contains no fructose (as with all coconut products).
2. It’s great for baking – it gives things a dense texture.
3. But it’s grainless, thus containing no sugary starch nor toxins (phytic acid etc). Which is why it’s the paleo’s “flour” of choice.
4. It’s efficient. It’s the natural byproduct from making coconut milk – the dried coconut meat that’s left over. I like this. It’s using up stuff that would otherwise be chucked.
5. It curbs cravings. It’s rich in protein, fiber and good fat. As well as manganese, which is craving-curber.
6. It’s nourishing, especially for autoimmune disease sufferers: containing lauric acid, a saturated fat that supports the immune system and the thyroid as well as manganese, which also supports the thyroid.
But you need to know this:
1. This stuff is DRY, so don’t substitute with other flours one-for-one:
1 cup normal flour = about 1/3 cup coconut flour.
2. I read somewhere that when baking with coconut flour,
for every one cup you need to use six beaten eggs + one cup of liquid.
I keep some coconut milk and coconut oil nearby and splash it in to get a batter to the right consistency.
3. It can also be used to coat meat (dredging) or fish. But remember, it does have a “sweet” flavour.
4. It seems to work really well with almond meal when baking – the consistencies balance each other.
5. It needs to be sifted.
my pumpkin, coconut flour and walnut muffins
So it was my birthday on Sunday. And I had a breakfast barbeque down at The Pass in Byron (after an early morning surf). Such a good way to do a birthday (low-key, mates with kids can pop in, no booze required).
I made these muffins in the morning as I packed the car. They took less than 30 minutes, beginning to end. Here’s how:
- 1 cup of grated pumpkin
- 1/2 cup of coconut flour
- 1/2 cup of almond meal/flour or LSA
- 1/2 teaspoon baking powder
- a pinch of vanilla powder or a dash of vanilla essence
- 1 tsp cinnamon
- 1/4 tsp nutmeg
- stevia or rice malt syrup (I put in 2 tbls of the latter)
- 1/2 cup basil leaves
- 3/4 cup walnuts (roughly chopped)
- 6 organic eggs
- 1/2 cup of coconut oil (melted or just left on the bench if you’re in Australia right now)
- coconut milk or milk to moisten
Preheat oven to 190C. Grease a muffin pan or line with paper liners.
Add the sifted flour, almond meal, baking powder, vanilla and spices to the pumpkin. Then stir in the sweetener, basil and walnuts.
[I grated the pumpkin in a blender, then used the container as the bowl...saving washing up and complications. And PS, apologies for the shocking images...not my forte.]
Whisk the eggs in a separate bowl and using a wooden spoon, stir it into the pumpkin mixture with the coconut oil until the lumps are gone. Then gently stir in the walnuts.
[I then used the same blender attachment, which connects to a stabmixer, to do the eggs...thus, two containers, one appliance in total. Am I the ONLY person who finds this kind of efficiency deeply satisfying?].
I added some extra oil and some coconut milk (you could use plain milk) until the batter was moist (the coconut flour absorbs everything). Divide batter between 12-18 muffin cups.
Bake for about 15-20 minutes. They’re not the most attractive little things. But served warm they’re great. I froze the extras for quick breakfast snacks.
Or you might like to try these paleo recipes:
Do you cook with coconut flour? Any favourite recipes? My friend Violet makes a chocolate and beetroot cake using it…am trying to hunt it down!
Where would you get the coconut flour from? Is it in the health food aisle at the supermarket or do you have to go to a speciality store?
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January 10th, 2012 at 9:39 am
I’ve seen it at health food stores and grocers, like Thomas Dux I think
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January 10th, 2012 at 4:19 pm
Yeah, health food shops, I’m afraid. Also online via some organic distributors.
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January 10th, 2012 at 11:08 pm
If you’re in Melbourne, I’ve seen in at the Queen Victoria Markets in the organic fruit and vege section. The shop with the big, plastic containers of various flours, pulses, grains, etc. They also sell it at that same shop shop in smaller, branded packages.
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August 12th, 2012 at 1:01 pm
I’m also in Melbourne and IGA is now selling organic coconut flour.
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November 17th, 2012 at 1:26 am
I have used coconut flour a couple of times but my mixture is really dry and I ended up using three times the amount of liquid and it was still a disaster. I even added more oil and still no luck! Any tips? I love the taste, just hate making failures!
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Happy Birthday! I’m an 8 Jan gal too… gotta love the yearly crazy fortnight that is Christmas, New Years and birthday celebrations all timed a week apart!
PS. Tips on where to buy coconut flour would be great.
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January 10th, 2012 at 4:20 pm
We share with DAvid Bowie and Elvis, too!
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January 15th, 2012 at 10:49 am
You can get coconut flour online at a number of sites. Just google coconut flour Australia. The Nui brand is available at inspiredwellbeing.com. If you’re in Newcastle NSW you can get coconut flour from the health food shop at Markettown, Newcastle East.
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I love baking w/ coconut flour! You’re right, the combo of the coconut and almond flour balance nicely. I’ve found that not using so much fat helps “dry” the batter out a bit- I don’t dig the overly “eggy” texture that happens so often w/ the coconut flour baked goods. Love the idea of the grated pumpkin!
Here’s one of my absolute fav chocolate cake recipes using coconut flour and sour krout. It truly is amazing. Moist, dense and chocolaty.
http://www.restco.blogspot.com/2012/01/best-chocolate-cake-youll-ever-have.html
For anyone having trouble finding coconut flour- here’s link to make your own. I haven’t tried this yet but it sounds interesting.
http://www.cheeseslave.com/how-to-make-coconut-flour-2/
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Recipe sounds absolutley scrummy Sarah, thank you for posting an Happy Birthday!
Coconut flour is available at health food stores or online. It seems to be becoming more popular and I’ve noticed it cropping up in more health stores these days.
x
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Sarah
do you use liquid stevia? btw for any of your Aussie readers (I’m sure you already know;) Santos in Byron Bay is the cheapest place to buy coconut and almond flour and they deliver via freight:) We put in an order once every two months with friends and split the freight.
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January 10th, 2012 at 4:20 pm
Hey Erin…GREAT tip. Yeah, the one at the industrial estate – wholesale prices!!!
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Happy Birthday for Sunday Sarah!
Thanks for the Coconut flour information.
I find coconut water, milk and oil quite good…keen to try coconut flour.
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Happy Birthday for Sunday!! These look delish, will def give them a go. I love cooking with coconut flour and almond meal together.
I’ve been gluten/grain free ever since I have finished IQS and and feel amazing, I did have bread last week to see how it would affect me and I was so bloated and felt heavy with terrible headaches, won’t be trying that again!
Thanks for all your health advice/tips they are invaluable
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Happy birthday Sarah! Sounds like you had a lovely day.
Love the recipe too! xx
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Great blog Sarah and thanks for the link to my Coconut Calamari!
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Oh I love it SO much! Especially as my daughter is at an age where she really notices other kids having treats. I make her coconut, zucchini and raspberry muffins which she loves. If I leave any for her! My recipe -
2/3 cup sifted coconut flour
¼ teaspoon pink or grey sea salt
¼ teaspoon baking soda
1 washed and grated medium size zucchini
3 eggs
½ cup macadamia nut or extra virgin olive oil
1/2 teaspoon of vanilla essence
1 cup frozen raspberries
1. Mix coconut flour, zucchini salt and baking soda
2. In a separate bowl, combine eggs, oil and vanilla and blend well. I use a stick blender 3. Combine all ingredients and blend further
4. Gently fold in frozen blueberries
5. Distribute into muffin tray (makes 9 large muffins)
6. Bake at 180° for 20-25 minutes
7. Try not to eat them all at once as soon as they come out of the oven!
You can also add some 99% cacao choc chips to it if you can get hold of it. Amazing
The other thing I use coconut flour for is savoury baking like homemade burgers. I made turkey patties last week, just kind of made it up as I went but they worked great.
Ingredients
1 carrot, chopped into fine cubes
2 sticks of celery, same
1/2 a capsicum, same
1 onion, same
1kg of turkey mince, free range or organic
1 bunch of parsley, chopped fine
2 eggs
Handful of grated parmesan or cheddar cheese
Pink salt
2 large dashes of red wine vinegar
1/2 teaspoon (or more) of crushed chili
2 dashes of organic tomato sauce (leave out if you’re 100% sugar free)
2 spoonfuls of mustard seeds
Pepper
Coconut flour
For toppings
Additional onion to fry
Canned beetroot (or you can self roast if you’re being especially wholesome)
Eggs to fry
Bacon to fry
Sliced roma tomatos
Avocado mashed with lemon
Big cos leaves
Whatever else you fancy!
Method
Cook off the first 4 veggies in a pan until they are soft. Place in a large mixing bowl and then add all other ingredients, except coconut flour. As you start mixing it all together (with your hands), add coconut flour as needed.
Let mixture stand for 1-2 hours (in fridge) to improve taste. This isn’t necessary if you’re in a rush
Form into burger patties and cook in heated coconut oil over a moderate flame.
Serve with the toppings of your choice!
It (coconut flour) has become a staple in my kitchen now.
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January 10th, 2012 at 2:20 pm
Thanks for sharing the recipes!
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January 14th, 2012 at 5:42 pm
Thanks for sharing your recipes.. We are having “kat burgers” for dinner tonight
the kids think its hilarious !!
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July 21st, 2012 at 11:18 am
Just tried your recipe Kat, delicious! Was worried about continually using 6 eggs everytime I made muffins, so yours are much more sutainable for the budget! Used raspberries instead of blue; and next time am going to try carrot instead of zucchini with a bit of ground macadamia.
Thanks!
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Lovely recipe, Sarah, thanks for sharing. Note that almond flour is frowned upon amongst hardcore Paleos, especially for anything thats being heated on high heat, as almonds are high in PUMAs and go rancid. I’m really keen on testing this recipe with just coconut flour… yum. Even though I find myself rarely, if ever, missing baked goods, its nice to sometimes have a treat and know its good for me at the same time. Not to mention my fussy kids!
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January 10th, 2012 at 4:25 pm
Oh, and happy birthday by the way!
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Happy Birthday Ms Wilson!
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I have tried using coconut flour a couple of times in various recipes, and found whatever I baked had an overwhelming eggy taste, and were inedible! Your post has inspired me to give it one more go! I have a whole jar of it in the pantry to use up!
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Happy birthday Sarah. Thanks so much for sharing the recipe. I’m 1 week into a ‘gentle’ paleo diet but am really struggling to give up grains, particularly my porridge in the morning. So far I haven’t found anything else that provides the same nourishing feeling and takes me through to lunch. I’m going to give your muffins a try though – they just might do the trick.
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January 10th, 2012 at 11:26 pm
Yeah Gray I’ve been transitioning into Paleo since early December and I have to say I’ve only just started to feel normal again (i.e. fantastic and better than ever – but no more vague queasiness at different times during the day…)
I found having protein shakes for b’fast really helpful. Peeps on this website are always banging on about them and I actually tried the 180 Nutrition protein powder that Sarah wrote about recently (in coconut flavour – it actually has coconut flour in it from memory). Pretty bloody good, quite chunky. Like, I would chew my smoothie.
Maybe close enough to porridge?
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January 15th, 2012 at 11:59 pm
Thanks I’ve just ordered the protein powder – can’t wait to try it. Sounds like it might be what I need. And I made the muffins yesterday – delicious.
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Wow these recipes look awesome! Happy birthday Sarah yeah for the caps!!
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Just made these – bloody beautiul! Day 1 of the full no sugar thing (brought the weaning forward by a week) and feeling good. Made myself some salt and vinegar almonds too – thanks Sarah!
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PS I only used 4 eggs and added some soy milk instead
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Thanks for digging around!
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Fantastic recipe! And it’s great to get a peek of your personal life. =) Happy birthday!
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It seems delicious!
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Thanks Sarah for the recipe, will try it as I have everything at home. Just writing it out – I write out all my recipes by hand so I know what I’m doing, and the walnuts appear twice – added with sweetener and basil and then again after the eggs. Assuming with sweetener given order of ingredients list? Cheers!
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The point is.. this is not only a god recepie, photos are awesome!
thank you Sarah!!
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hmmm…. made the blueberry ones in the attached link… WAAAAAY to EGGY for my liking
anyone with tips for a few muffin recipes etc that dont go that way? (that are still paleo????) trying to prove to my housemate that there are healthy and equally yummy baked goods out there. so far the choc bliss balls and things that dont require cooking work a treat but I am looking for something baked.
shall be trying the above pumpkin recipe next – but would love to know if there is anything else out there
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August 27th, 2012 at 1:27 pm
Hi Lola,
I have a few recipes on my blog that you might like (www.skinnysweetsandtreats.com) I think you might like this chocolate muffin recipe, which is paleo friendly
Paleo Chocolate Muffins
1 ½ cups (150g) almond meal
¼ cup (21 g) unsweetened good quality cocoa powder
1 teaspoon gluten free baking powder
2 free range/ organic eggs
1 teaspoon vanilla extract
60 ml (1/4 cup) macadamia nut oil
60 ml milk (¼ cup) your choice of dairy, almond or soy
2 tablespoons honey or Natvia sweetener
Preheat oven to 160 C – fan forced. 180 C no fan.
Combine almond meal, cocoa powder and baking powder.
Add the eggs, oil, milk and honey/Natvia then mix well to form a smooth batter.
Spoon into 12 small individual cupcake tins.
Bake for 25 minutes until puffed and cooked through.
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September 10th, 2012 at 11:04 am
Thankyou amy
shall be attempting these!!!
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Happy birthday Sarah! Love the recipe, will try it out.
Meat patties are my fav use of coconut flour so far. I love meatballs/patties – they’re so quick, so versatile (pop on a salad, add to a soup…), leftovers make great school lunches and on-the-run food for me, they’re great on a budget (quality organic mince is affordable), and they’re endlessly versatile.
My basic recipe is thus:
500g mince (I like lamb best)
1 beetroot
1 carrot
1 celery stick
1 med onion
2 cloves garlic
Most of a bunch of parsley
Celtic (or other unrefined) sea salt & pepper
Sometimes some red capsicum
1/3 C almond meal
1/3 C coconut flour
1 egg
Note: veggies and herbs vary according to what I have and who I’m serving. My daughter needs the sweetness of the beetroot and carrot, I could easily have garlic and a bunch of kale. If I’m using poultry mince I like to keep things simpler and I also use coriander instead of parsley.
Steps:
Chuck everything except the mince, flour, almond flour and egg in the food processer (roughly chopped first) and pulse/process until finely minced. I like to use an enormous bowl and get my hands dirty, so that’s where the mince, coconut flour, almond meal and egg go – then I add the vegie mixture and combine well using my hands. Heat a good, heavy frypan (I use one big and one small simultaneously but would use a third if I could fit it). Cover the bottom with a good amount of coconut oil, these meatballs will suck it up – which is good! Then drop whatever shaped patties you like (I like them pretty small – about 2 inches across), but bigger is fine too if you wanna make burger patties. You will probably need to cook a few batches as they won’t all fit in. Then cook them on each side till cooked (time depends on heat, size and thickness, I prob do my little ones over low to moderate heat for about 5 mins each side). Add more coconut oil as necessary
while they’re cooking. Serve them with whatever you like and enjoy. Yum! Xxo
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[...] [...]
[...] my post about why the paleo diet works, and then my coconut flour post, one of the biggest requests I’ve had is: what can I eat for breakfast if I’m [...]
Hi Sarah
I know this has been asked, but i live rural Qld & we don’t have a health food shop & was wandering if you or any other members could recommend a good online one to buy coconut flour, coconut oil, brown rice syrup etc
thanks Sue
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[...] I follow a few healthy eating / living blogs, which are packed full of great recipes. Sarah Wilson’s blog is a great one. While browsing her site one day, I happened upon a low sugar, wheat and gluten-free muffin recipe. The staple of the recipe is coconut flour, which is packed full of nutritional benefits: more info here. [...]
Success! I just cooked these muffins, and added a little more coconut oil into the second batch as the first ones cooked and they seemed nicer and more moist, I also used agave nectar and more freshly grated nutmeg.
My partner says they are neither sweet nor savoury. I can’t stop eating them, they’re delicious!
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I like using the coconut flour. The issue I had was when trying to make flour tortillas they tasted really eggy. Is there anything I can use in place of so many eggs in a recipe like that?
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[...] coming to terms with coconut flour. I wrote about the stuff a few weeks back and have been experimenting since. It’s tricky stuff. But once you get it…it gets you. [...]
Just pulled a batch of these out of the oven. Made mine carrot, zucchini and walnut. Just ate one ( well ok two) hot, buttered with virgin coconut oil! Beautiful, will be powered up for x fit in a few hours.
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Looks very good!
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Hi,
The recipe looks great, thanks. I have noticed that in this recipe you said all coconut products are fructose free. This is not the case.
The following are free of fructose:
Dried coconut (desicated, shredded etc)
Coconut flesh
Coconut oil
Coconut flour
The following naturally contain fructose:
Coconut milk
Coconut water
Coconut cream
I read your ebook ages ago and noticed you mention coconut water was fructose free. I am not the type of person to correct someone on a blog, but after seeing this recipe felt obliged. I am a naturopath & nutritionist who has fructose malabsorption.
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Hello there,
Hi Sarah,
What a lovely blog you have here =)
It’s great to see so many people interested in trying coconut flour and understands how healthy it is! =)
A few people have asked where to buy coconut flour online. Please feel free to have a look at my online store. We have just launched our website and we sell organic quality coconut flour and other yummy coconut products online. All of our coconut products are Gluten free, Dairy Free and Vegan. We ship Australia wide. =)
http://www.thecocohut.com.au
Happy Baking everyone! =)
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Hi!
Yesterday I made the pumpkin and coconut scones (left out walnuts). Absolutely delicious!!
Thanks for the recipe!
Cheers
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This recipe looks awesome, thanks for the tips on coconut flour. I used it to make some skinny blondies, which I posted on my blog http://skinnysweetsandtreats.blogspot.com.au/2012/07/sugar-free-skinny-blondies.html and I loved the texture and flavour it provided. It definitely soaks up liquid though!
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I love this recipe but recently found out I have an intolerance to eggs!
Is there an alternative?
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October 31st, 2012 at 12:38 pm
Because I am vegan, I always replace my eggs with a few options:
Apple puree or mashed banana (use about 1/4 cup for the equivalent of 2 eggs) and I use a dash of vegetable oil to replace the fat from the egg. I also add a little more baking powder to the recipe as you don’t have the rising effect of the eggs.
I also find silken tofu a great alternative to eggs; it doesn’t affect the taste of your baked goods like the fruit will and it adds delicious moisture to your cakes and muffins.
There are also a few powdered egg replacements on the market, which you can find in the health food section
Hope this helps!
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November 3rd, 2012 at 11:22 am
Thank you so much Amy!
I’m also intolerant to soy and fructose intolerant!! grrr
I might test out the apple puree in a small portion to test any reactions and will def check out the egg replacements – sounds interesting.
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Pink Salt?
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Sarah! Where did you find that blender contraption?! I love it!
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Hi Sarah and fellow blog commenters!,
Love your blog AND I just bought your book (I quit sugar) – super excited to make some things from it.
I noticed some people are asking about coconut flour etc… I sell scrummy affordable organic coconut flour (plus lots more) on my website:
http://www.bulkwholefoods.com.au/
or you can go straight to the coconut flour
http://www.bulkwholefoods.com.au/coconut-flour-organic-1kg-back-in/
We delivery AUS wide.
Can’t wait to make the almond bark! So clever all these recipes – eating this way has never been easier!
take care,
Bibi.
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I buy the Banaban brand from Aussie Health Products -
http://www.aussiehealthproducts.com.au/banaban-organic.php?subcat=Flour
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Hi Sarah,
I note here you say no coconut product contains fructose. This is in conflict with pretty much everything I’ve read about it (II have relatively severe fructose malabsorption, so I’m not just being fussy – I’d love to be able to include coconut and coconut flour in my diet!). Any idea if there is research to confirm your view that there is no fructose?
Cheers!
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I love the look of this recipe and the idea of substituting wheat flour for coconut!! I too suffer an auto immune disease yet my immune system is attacking my liver. Wheat is said to be toxic for the liver and so I could see coconut flour playing a big part in my diet!
I have just embarked on a weight loss and health journey and have started blogging about it.
I am adopting a lot of the principals you talk about, have purchased your book and am pumped to sink my teeth into it all! Thanks Sarah for this wonderful blog! Would love for you to pop by and check out my progress!
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For those asking where to get coconut and almond flour from. I found this website that sells those two flours and lots of other Paleo products. Cheapest prices I’ve found anywhere. http://www.mypaleo.com.au
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