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Coconut Flour: The Delicious Low Carb Bakers' Dream

Updated on September 25, 2011

Coconut Flour Is the Best Kept Health Secret Going

I decided to start making muffins or cookies as a way to take healthy food with me to help me avoid fast food. I travel most of the day and there are so many Wendy's around. I can avoid most of it, but Wendy's double stack for $.99, Chick Fila waffle fries for $2.00 and McDonald's ice cream cone are cheap and can be ordered without getting out of my car.

I start out the day eating a lot of vegetable and buffalo meat cooked in coconut oil. Great start, filling, healthy and tasty. Then I think about making something to take for the day. Salads have to be prepared and i have to remember a fork and stop to eat it. I don't like making sandwiches and the really good ones are too messy for travel anyway. Sometimes I slice some chicken but frankly, I don't always want to do that. So there I am at the drive through.

I also need to get more coconut into me. I can only use about a tablespoon of oil in my breakfast and that isn't enough. You can't put that on salad, and I was trying to think of ways to do it, when I discovered coconut flour. I can make muffins and cookies that can be frozen until use, will travel easily and can be eaten even when I don't have time to stop to eat (Yes, I know, I should make time, ha!)

Cooking with Coconut Flour

This is the book where I got the basics for the recipes here. I have modified each to make them meet my needs, but credit goes to Bruce Fife.

The Trick I Learned From Rachel Ray

Use You Waffle Iron---

OK, so I have all my supplies and am going to experiment. Here you will get 3 recipes that I have made. I decided to stick with muffins and cookies so that they will be easily transported. Now, muffins and cookies are both notoriously unhealthy and fattening, but I am checking the ingredients and this isn't the case here.

However, muffins take a long time to bake and I have problems getting them cooked correctly, so I decided to order muffin top pans. If you haven't seen them, well, you are missing out. The best part of muffins is the top. I used to eat the top and throw the rest away. Some genius invented the muffin top pan. (You can order some below)

Cookies are a problem for me, btw, because I tend to undercook or burn them. So it was going to be muffin tops for me.

Then I saw Rachel Ray this week. Each day she gave different way to use the waffle maker that everyone has hidden away collecting dust. Me? i have the Waring Belgium Waffle maker which is fantastic. So here I am, I have a fool proof way to make goodies that will be healthy but taste like treats!

Thanks Rachel.

These taste very much like waffles and I can't imagine them being muffins, frankly. I ate them plain, but you might want to ad butter and syrup.

I also used Splenda instead of sugar.

  • Prep time: 10 min
  • Cook time: 15 min
  • Ready in: 25 min
  • Yields: 6

Ingredients

  • 3 eggs
  • 1/4 cup coconut milk
  • 3 teaspoons of sucanat or sugar (I used Splenda)
  • 1/4 teaspoon salt
  • 1/4 cup coconut flour
  • 1/4 teaspoon baking powder
  • 1/4 cup flaked coconut

Instructions

  1. Blend together eggs, coconut milk, sugar and salt). Combine coconut flour with baking powder and whisk into batter until there are no lumps. Poor batter into greased muffin cups, sprinkle with coconut on top. Bake at 400 degrees F (205 C) for 15 minutes. Makes six.
  2. I put them into my Waffle maker.
  3. The first batch I did at medium (like a toaster, you set it and it beeps when done) with the first one and a degree higher with the second. I liked the lower setting better.
Cast your vote for Low Carb Coconut Milk Muffins (Waffles)

Grilled Cheese Sandwich ala Coconut Milk Muffin Mix! YUM

The best grilled cheese sandwich you have ever had. Follow the recipe for Coconut Milk Muffins, but make about 2/3 of the recipe.

Chop up your favorite cheese, finely (I used Swiss) mix it into the batter. Then pour into the waffle maker and wait for Heaven!

(You can also add ham, sliced in small pieces)

I Can't Say Enough About This!

Waring Pro WMK300A Professional Stainless-Steel Belgian Waffle Maker
Waring Pro WMK300A Professional Stainless-Steel Belgian Waffle Maker

OK, so I am manually challenged. My brother used to tease me because I ate bread without butter. I think it tastes better, but the reason I started is that I was incapable of spreading butter on bread without tearing the bread.

So you can imagine what I did with, no to, pancakes! I won't horrify you with the details.

When I got this Waring waffle maker it opened up a whole new world, well, of waffles anyway. Heat it up, spray it with Pam, poor in your batter (not too much) close the top and turn it. It beeps when its ready and you take it out. Even I can't fail with this machine

It isn't cheap, but when you use Rachel's ideas, you will use it almost daily.

 

Low Carb Healthy Brownie Waffles

These brownies are extremely chocolatey. I noted that the batter was very thick and wanted a way to make it a little more liquid. I had read that to make cake mixes lower in fat and calories you can replace the eggs and oil with a can of diet soda. Well, I left them in, but used a 1/2 cup of Coke Zero. It made the batter much more liquid and worked well in the waffle maker.

They tasted good, but were still a little dry, so the next time I am going to use some sugar free chocolate syrup also.

Ingredients

  • 1/3 cup butter or coconut oil
  • 1/2 cup cocoa powder
  • 6 eggs
  • 1 cup sugar
  • 1/2 teaspoon salt
  • 1/2 teaspoon vanilla
  • 1/2 cup sifted coconut flour
  • 1 cup nuts
  • chopped

Instructions

  1. In a sauce pan at low heat , blend together butter and cocoa powder. Remove from heat and let cool. In a bowl, mix together eggs, sugar, salt and vanilla. Stir in cocoa mixture. Whisk coconut flour into batter until there are no lumps. Fold in nuts. Pour batter into a greased 11/7/2 inch or 8x8x2 inch pan. Bake at 350 degrees F (175 C) for 30-35 minutes.

Using the Waring Waffle Maker. Noting Can Be Easier.

What Do You Think of the Idea of Waffle Bread/Cookies/Muffins?

Do These Sound Good?

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Have You Read About the Health Benefits of Coconut Oil?

Check out my lens on Life Enhancing Coconut OIl? If not, please do, you will be glad you did.

Have You Read the Lens About the Health Benefits of Coconut Oil?

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Do These Sound Good? Or GREAT!

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    • LaraineRoses profile image

      Laraine Sims 5 years ago from Lake Country, B.C.

      Sounds GREAT!

    • profile image

      anonymous 6 years ago

      I would say that we have entered the land of GRRRREAT!

    • Sylvestermouse profile image

      Cynthia Sylvestermouse 6 years ago from United States

      Wow, except for my coconut cake, I haven't used coconut milk in recipes and I have never heard of coconut flour. Most excellent suggestions! Thanks for the recipes too.

    • WindyWintersHubs profile image

      WindyWintersHubs 6 years ago from Vancouver Island, BC

      I use safflower oil and occasionally olive oil. I will have to try coconut oil.

    • WindyWintersHubs profile image

      WindyWintersHubs 6 years ago from Vancouver Island, BC

      I haven't heard of coconut floor either. I bet it tastes delicious. Lensrolling back to Pancakes vs Waffles!! :)

    • Krafick profile image

      Krafick 6 years ago

      Great idea. Lensrolled with Tropical fruits for health.

    • norma-holt profile image

      norma-holt 6 years ago

      Nice lens and featured on Holiday Cooking.

    • jimmielanley profile image

      Jimmie Lanley 6 years ago from Memphis, TN, USA

      Margo, honestly, if you think it takes too long for muffins to bake, you are too busy! Slow down, girl! No time to stop for lunch? I'm worried about you. But these are some great food creations you've come up with.

    • WildFacesGallery profile image

      Mona 6 years ago from Iowa

      Mmmm ... brownie waffles. Now there's an idea who's time has come. :)

    • profile image

      anonymous 6 years ago

      Great lens .. dear Margo. I love coconut a lot. You've a wonderful guide and recipe here. It's so useful. I really love them all. Thank you so much for sharing. 5 stars for you. Have a wonderfultimes .. dear, lovely Margo :)

    • profile image

      7Suze7 6 years ago

      Interesting, I'll give it that.