For many years now, I have been have had an interest in nutrition and a passion for enjoying heathy food. Several weeks ago, I discovered the glory of coconut flour, and have been trying out recipes left and right. Not only is coconut flour gluten free, it’s also low in carbohydrates. Made from the meat of coconuts after the milk is removed, coconut flour is rich in nutrients such as Vitamin C and iron, and also very high in fibre. Due to its very low moisture content, you will notice when you work with it that it is an extremely absorbant flour. It also contributes a mild sweetness to whatever you add it to.
I love finding recipes that you can feel good about eating. These two recipes are ones that fall into this category. Using honey as a natural sweetener and coconut flour as the primary dry ingredient, they do not use any refined sugar or starches, and are lower in carbohydates than most sweet treats.
Vanilla Coconut Cupcakes (Adapted from Comfy Belly)
These cupcakes are incredibly moist, with a pleasing sweetness and a delightful texture. The coconut flour and dessicated pieces gives the cupcakes substance, without making them too heavy. I brought them to a girls clothing swap the other day, and everyone who tried one asked for the recipe. So here you go, ladies! Makes 10 cupcakes.
1/2 cup of coconut flour
1/4 teaspoon of baking soda
1/4 teaspoon of sea salt
1/3 cup of oil or butter (your choice)
1/2 cup of honey (or other sweetener, ie. agave or maple syrup)
2 tsp vanilla extract
1 tsp coconut essence or flavoring
1/2 cup dessicated coconut
- Preheat your oven to 350 degrees F/180 degrees C.
- For the cupcakes, combine all the dry in ingredients and blend well.
- Add the wet ingredients to the dry ingredients and use a mixer to blend (get rid of any clumps of flour).
- Fill cupcake liners about 3/4 of the way with batter.
- Bake for about 20 minutes, or until a toothpick inserted in the center of a cupcake comes out clean.
- Cool and then frost.
- Store covered for a few days at room temperature, or the refrigerator for at least a week or so.
- Coconut buttercream frosting- 1/2 cup butter, 2 cups icing sugar, 1 tsp coconut essence/flavoring, and enough coconut milk to moisten.
- Coconut Whipped Cream frosting- 1 cup heavy cream, 1/3 cup icing sugar, 1 tsp coconut essence/flavoring- Blend in sugar gradually and flavoring while whipping cream
- Coconut Cream Frosting from Elana’s Pantry
- A drizzle of honey and a sprinkling of coconut flakes (the health conscious option)
Chocolate Coconut Cookie Balls (Adapted from Guilty Kitchen)
These chocolate balls of goodness are baked, ever so slightly, to firm up the dough enough to give that satisfying cookie texture. Being bite size, they pack a small commitment, with a large amount of satisfaction. These miniature, nutrient-filled chocolate treats are the perfect solution to those chocolate cravings. Makes about 30 balls.
1/2 cup coconut flour
1/4 cup cocoa powder
2 tsp baking powder
1/2 cup honey
2 tbsp shredded or dessicated coconut, lightly toasted
1/4 tsp sea salt
1/2 tsp cinnamon
2 egg white
1 tbsp vanilla extract
1/4 cup walnut butter*
1/4 cup coconut or almond milk
1/4 cup mini dark chocolate chips
1/4 cup cacao nibs
*To make your own walnut butter, which is cheaper and easier then buying it, just pulse about 1/3 cup of walnut halves in a food processor until liquified, about five minutes. (Being without both walnuts and a food processor on hand, I substituted the walnuts for regular butter, and was still happy with how the recipe turned out. I would like to try with walnuts, though, sometime.)
- Preheat oven to 350°F. Mix dry ingredients. Blend in wet. Mix together with a wooden spoon.
- Roll into one inch round balls (about 20) and place on a baking sheet lined with parchment paper or a silicone mat.
- Bake for 7-9 minutes or until golden brown on the bottoms.
- Cool on sheet for 5 minutes, then transfer to a wire cooling rack and cool completely.