Have you ever heard of coconut flour? I have been working with it for a couple of years now since it was introduced into the market, and I have learned a lot about it!

Tropical Traditions' coconut flour, (which is the only coconut flour I use) is the fiber from the coconut meat after almost all the oil has been extracted to make Coconut Oil. It is certified organic, unsweetened, and contains no sulfites. It's gluten free, making it a suitable wheat flour substitute for those with gluten and wheat allergies. It also high in protein and fiber, containing more fiber then gluten based grains. The coconut flour tastes very coconutty, and has a mildly pleasant sweet taste.For baking or cooking, you can substitute anywhere from 10 - 30% of regular flour for coconut flour to add extra fiber. Some recipes however, can be made with 100% coconut flour and be totally gluten free (and foolproof, no one would ever know!). The easiest ones to do this with are muffins, bars, pancakes, cakes and quick breads. (See recipe below).

Since coconut flour has no gluten, plenty of eggs must be used to make up for it. On average, for every 1 cup of coconut flour, 4-5 eggs must be used. To help with binding, sticky sweeteners can also be used, like brown rice syrup, maple syrup, etc. 1 tablespoon of ground flax seeds soaked in 3 tablespoons of water can also replace 1 egg in recipes, and this can be very helpful in coconut flour recipes. Keep in mind too that coconut flour is a very "thirsty" flour, and soaks up amazing amounts of liquid. So it's very likely that you'll have to increase the liquid amount in your recipe depending on what you are making.

A lot of recipes containing wheat flour can be converted to 100% coconut flour, but this will take time and patience. Coconut flour behaves differently from recipe to recipe, so a lot of tweaking and adjusting will have to be done. All my coconut flour recipes have been made with Tropical Traditions' coconut flour; therefore I cannot assure you that they will work with different coconut flours, which might be higher in fiber and lower in protein content.

Ways to use coconut flour are endless. You can use them to make a roux for gravy, add a tablespoon or so to smoothies and drinks for extra fiber, sprinkle on different dishes for a garnish and a coconut taste...use your imagination! Be creative!

And now a recipe using all coconut flour! This is a recipe I developed myself, and every time I've served it it's been a hit. The brownies are dense and fudgy; packed full of dark chocolate goodness. No one will ever know they're gluten free, unless you decide to tell them. :D If you love dark chocolate, you'll love these.

Chocolate Fudge Brownies

YIELD: 24 bars

Preheat oven to 350 degrees F. Grease and dust an 11x8 pan with coconut oil and cocoa powder.

Place butter, sugar, chocolate, and brown rice syrup in a medium sized pot and melt on low heat, stirring until everything is well blended (mixture does not have to be smooth). Sift in the cocoa powder. Remove from heat and set aside to cool. Beat the eggs and vanilla extract together with an electric mixer until frothy. Then on low speed, mix in cooled chocolate mixture. Alternatively add in the flour, baking powder and heavy cream, beating mixture after each addition.

Pour mixture into the prepared pan and bake the brownies in the preheated oven for 30 minutes or until the top of the brownies is crisp and slightly cracked. (The inside of the brownies will be dense and soft to the touch.) Cool the brownies in the pan on a wire rack until cool. Cut into bars and serve. Frost with chocolate or vanilla frosting if desired. Enjoy!!

There you go! If you have any questions please feel free to ask me in a comment.

Posted by Sarah Shilhavy

Organic Coconut Flour used in Coconut Recipes


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Comments (Comment Moderation is enabled. Your comment will not appear until approved.)
what are the possibilities for cutting back on the sugar and using some Stevia as sweetener?
# Posted By mj | 8/5/09 1:33 PM
I would adjust the sweeteners by taste to be on the safe side. Start out with 1 cup (or so) of sugar. Once the batter is all mixed together taste and see how much sweeter it needs to be and just add the stevia in a little at a time.
# Posted By Sarah | 8/5/09 2:16 PM
I made your brownies and thought them very dry and I could taste the fiber from the coconut flour. the next time I added 1/3 to 1/2 cup of applesauce to the mixture and thought it tasted more like the real thing, fudgy yet moist.
I'd like to see a biscuit recipe on the package. We can't live on brownies alone, although it would be nice !
# Posted By shirley | 8/22/09 10:00 PM
Hi Shirley,

Did you follow the recipe as written and not substitute any ingredients or steps? I spent a lot of time developing this recipe and have made it countless times myself and if you stay true to the recipe the brownies are very moist (the picture shows that). You shouldn't be able to taste the coconut flour at all.

I'm sorry it didn't turn out for you! I hope you try it again as they are excellent just as written. :) Thank you for taking the time to try my recipe!
# Posted By Sarah | 8/22/09 10:48 PM
I am looking to sub out the baking powder, brown sugar and brown rice syrup to be completley starch/ sugar free. I can use cream of tarter, baking soda and stevia. Have any suggetions for the syrup to liquid conversion? Thanks!
# Posted By Natasha | 10/17/10 9:21 PM
I've also read (somewhere) recehto6 to never use water when baking with coconut flour. The liquids need to be fats like coconut oil or butter -- or else it will get dry and fall apart. I also am not into sugar in almost any form -- although I've tried Palm Sugar and it's supposed to have a lower gylcemic index.
# Posted By Joyce | 10/20/10 1:31 PM
Joyce: Hmmm, interesting. It's actually the exact opposite, especially for this coconut flour. Coconut flour will always need some form of H2o, or watery substance (like eggs) since it is such a dry flour.

If you used only fats like butter (which has a very tiny amount of water) or coconut oil (which has no water) the flour will have no "moisturizer" and will therefore never keep it's shape. It'll just be a dry, oily mess. Fats do not add moisture as there is not enough water content.

Coconut flour is very dry and very oily. Adding more fat doesn't help in hydrating it since the flour will only absorb a small amount of fat by itself without the help of something like eggs, water or milk. The liquid-y substance gives moisture and the fat provides flavor and enhances texture. Even in the given recipe you see that I've added heavy cream. Normal wheat brownies will usually only have eggs as the binder and "moisturizer". But since coconut flour is so dry and thirsty it need even more liquid then what the eggs can give it.

I hope this is helpful!
# Posted By Sarah | 10/20/10 3:10 PM
I was wondering if you could use coconut sugar crystals in place of b. Sugar?
# Posted By Michelle | 10/20/10 3:19 PM
Michelle: We don't support the use of coconut sugar as it is a non sustainable product.
# Posted By Sarah | 10/21/10 12:41 PM
Could you explain why coconut sugar crystals aren't sustainable? And also is palm sugar the same as coconut sugar crystals? And thanks for the answer to my question on water with coconut flour.
# Posted By Joyce | 10/21/10 1:36 PM
Joyce: Most people do not realize that the harvest of coconut palm sugar is not a sustainable practice, as one has to collect the sap by cutting off the coconut flower, which would normally form into a coconut. By sacrificing the coconut flower that would normally become a coconut, one is sacrificing coconut products in favor of the sap/sugar. Coconut trees in the Philippines have been on the decline for decades, and the coconut oil from coconuts is also now valued as a fuel source in bio-diesel production, resulting in less coconut oil availability as a food source each year. The increase in demand for coconut palm sugar could further result in fewer coconut products, including coconut oil, being available as a food source in the future. Also, since current palm sugar production often comes from older coconut trees that are beyond their prime and no longer able to effectively produce coconuts, fertilizers are commonly used to increase the sugar production. If you do purchase high-priced palm sugar, be sure it is certified organic by a reputable third party organization, preferably from the Philippines where coconut production is sustainable and natural, with small-scale family farmers providing the vast majority of coconut products. Other places in Asia my practice large-scale plantation harvesting that can result in destruction of natural habitat and environmental pollution.
# Posted By Sarah | 10/22/10 12:07 AM
I was wondering if honey can be used instead of the brown rice syrup? Also, can organic evaporated cane sugar be substituted for brown sugar?
# Posted By Donna | 11/12/10 10:11 PM
These are wonderful! I modified the ingredients, used 1/2 cup butter and 1/4 virgin palm and 1/4 virgin coconut oil, replaced the sugar with xylitol to taste, added 1/8 molasses to give it the brown sugar flavor and it was wonderful. It made it better for my dad who is diabetic, yet so much flavor! If you haven't used GMO free xylitol, don't overdue your intact- could cause a laxative effect. I'm trying to help him avoid flour and the fiber in the coconut flour will go a long way. Thank you for your wonderful products!
# Posted By Deon | 4/18/11 12:44 PM
Deon, how much xylitol did you end up using? Thanks!
# Posted By Beth | 4/22/11 10:58 PM
Can you just mix coconut flour in water and drink it like coconut milk?
# Posted By J J | 4/25/11 9:29 PM
JJ: You could but it would taste nothing like coconut milk. Coconut flour does not dissolve in water. Many people like to use it in beverages like smoothies though.
# Posted By Sarah:) | 4/25/11 10:11 PM
I am going to try coconut flour for my 6-year old grandson who is allergic to every grain except rice, also dairy, and eggs. I wonder if anyone has tried to substitute egg replacement for the eggs in these recipes? I use ener-g egg replacement for most baking I have tried. I can use palm shortening because he is also allergic to soy. I would be grateful for any advice you can pass my way!
# Posted By Lois | 6/6/11 6:45 PM
@Lois--I have tried chia as a replacement for egg and it works well. To replace one egg, mix 2 tablespoons of chia with half a cup of cold water. This makes 1/4 c. of chia gel. Chia is a wonderful way to get Omega 3. You can read more of this on the Internet -- just Google "Chia as an egg replacement". Chia is available in black or white seeds at health food stores or Whole Foods.
# Posted By Joyce | 6/6/11 7:46 PM
I love brownies, but it is so calorie dense. Can you tell me how much is one serving and how many calories? Or could you breakdown the nutrient values? What role does sugar play in baking anyway? Is it for taste only?
# Posted By nc | 7/20/11 6:46 PM
This sounds like an excellent recipe; however, except for the eggs, dairy must be eliminated. I have successfully used almond milk as a substitute, and for cream I will add a bit of powdered goat's milk. I think this should work here as well.
Your thoughts.
# Posted By Betsy | 8/4/11 10:43 PM
Betsy: Are you only seeking to eliminate cow dairy products? Goat's milk is still dairy...

You may be able to find a way to make this "work" by using eggs subs like chia or flax "eggs" or coconut oil/palm shortening for the butter but it definitely would not be the same.

This recipe is my baby and I really don't think it'll work without the butter, cream, and eggs. Modify at your own risk.
# Posted By Sarah:) | 8/5/11 12:36 PM
I looove coconut flour and have used it for many things! I definitely agree that there needs to be more egg, etc. to bind it together. :)
# Posted By Ellie | 8/10/11 6:08 PM
I have a general question about baked goods made with coconut flour. Can they be frozen? I'm the only one in my house eating coconut flour products and I can't possibly eat a whole dozen muffins or batch of brownies in a week. I'd like to freeze the muffins or brownies to eat at a later time. But I'm wondering... will they freeze well? Is there anything I can do to ensure they do freeze well?

Thank you!
# Posted By Jeanne | 8/11/11 1:37 PM
Just the question I needed answered. Can they be frozen with a good results?
# Posted By rebecca Hamming | 10/18/11 9:30 AM
Coconut flour products should freeze as well as any other baked goods. Just ensure that they're air tight to prevent freezer burn.
# Posted By Sarah:) | 10/18/11 11:34 AM
Lois: I have only just come to this site so don't know if you are still looking for information. For your grandson I recommend Spelt, the safest and oldest grain.
I use spelt flakes instead of rice, in soups, as breakfast cereal ..very versatile. Cooks with less water than oats and has a good texture. Use chia seeds as Joyce suggested. I keep a glass full in the fridge, whack it in everything, drink the water..
# Posted By Wendy | 12/4/11 5:12 AM
Can coconut oil replace the butter?
# Posted By Anna | 2/8/12 1:07 PM
Sarah... I'm a little surprised you don't use coconut milk instead of cow's milk. Why? Being the owner of a coconut product company with videos about making homemade milk, I would have expected it. Is there a problem with consistency or flavor? I don't buy milk and have been making homemade coconut milk and freezing it for occasional recipe I'm really hoping it will work. Thanks!
# Posted By Mary E | 2/1/13 2:05 AM
I forgot to ask about the measurements... the nutrition info says 3.5 ounces (100 grams)... how many cups/tablespoons is that? Thank you!
# Posted By Mary E | 2/1/13 2:25 AM
Mary E: Due to the fat content and general texture of coconut milk and cow's milk being very different, the don't always behave the same in recipes and sometimes cow's milk just works better. I personally don't have a problem with good, high quality, organic whole milk from a good source as it is healthy (so long you don't have any dairy intolerances).

3.5 ounces is about 7 tablespoons, but unlike weight, volume measurements are never exact. If you don't have one yet I really would recommend buying a little kitchen scale. They're not that expensive and very handy.

Have a great day!
# Posted By Sarah | 2/1/13 10:45 AM
Can the brown sugar AND brown rice syrup be replaced with either xylitol or maple syrup - or a combination of the two?

Would adding chopped nuts affect the brownies negatively?

Thank you!
# Posted By Kathie | 2/5/13 2:27 AM
Does coconut flour have antimicrobial properties as the coconut flakes and oil do?
# Posted By Lesley | 2/7/13 9:04 PM
Thank you for all of the recipe development you do and for sharing why coconut sugar is not sustainable. I didn't know that and recently bought a package to try. I haven't used it yet, but knowing this will not buy more.
# Posted By Kelly | 2/13/13 11:15 PM
Looking for a pasta reciepe using coconut flour. Can you help?
# Posted By Kathy | 2/20/13 1:08 PM
Does coconut flour have to be stored in a refrigerator ? If not how long of a shelf life does it have? Thanks
# Posted By Pat | 2/21/13 9:43 AM
Am totally new to this and haven't tried anything yet. I see some of the coconut recipes mention sifting. Not being much of a cook to start with, does coconut flour have to be sifted when using in baked goods?
# Posted By Linda | 3/2/13 2:55 PM
Have you experimented with using ground chia seeds as a binder in coconut flour baked goods?
# Posted By Diane | 3/5/13 10:34 AM
Linda: Unless the recipe specifically calls for sifting, you won't have to. Just be sure to break up any big chunks the coconut flour may have and never pack it into the measuring cups/spoons.

Something I personally do when I'm scooping coconut flour out of a bag is smash the chunks with the measuring cup then fluff it a few times by scooping some up and dropping it back in. Then I dip the cup in, fill and level it off. This ensures that you won't end up with too much flour.
# Posted By Sarah:) | 3/5/13 9:50 PM
I am a little confused. I thought the point of using coconut flour was to have a gluten free product, but people are saying to add eggs and that you cannot sub all of the regular flour with coconut flour. Can anyone explain this to me? Thanks!
# Posted By Ann | 3/23/13 7:13 PM
Ann, eggs don't contain gluten. I do not see any comments for this brownie recipe that suggest this recipe should have any other flour except coconut flour. If you are trying things on your own and don't need to be gluten free they say you can reduce the amount of regular flour by using substituing some of the flour with coconut flour. And if you are trying to convert one of your recipes to be 100% coconut flour the ratio from wheat flour to coconut flour is not 1:1. You will need to experiment with that.
# Posted By Roni | 3/26/13 8:13 PM
Thanks Sarah!
# Posted By Linda | 3/26/13 10:06 PM
So can you do all stevia for the sugar and agave for the syrup ?
# Posted By Tracey M | 9/21/13 7:28 PM
Is this the recipe on the back of the Tropical Traditions bag of coconut flour? I lost the one that I saved and don't have a bag right now. I love that recipe and hoping this is the same one.
# Posted By Sybil | 3/8/14 5:44 PM
Sybil - this is the same one!
# Posted By Sarah S. | 3/9/14 3:55 PM
I make organic dog treats and have a dog with wheat allergies. I am very excited to use the coconut flour but I need a little help. The original "pupcake" recipe calls for 1 cup of all purpose flour and 1 cup of wheat flour. I would like to substitute with both brown rice flour and coconut flour, respectively. Would brown rice flour even be a good substitution for the AP flour? What would my measurements be? 3/4 coconut flour per substitution?
# Posted By Mignon | 3/18/14 4:58 PM
Hello, I am a newbie...and I mean baby....trying to change my lifestyle and eating habits...used coconut flour for the first time this weekend...boy, what a mess!!

I had thin beef I dipped in egg and coated with coconut flour, then I put them in a little almond oil in a fry pan. It looked like it was working, but then I noticed the flour was falling off the meat and boy was it grainy. I tried to make gravy using the what was left in the pan...I even tried to make a rue using the remaining flour and water...another mess. I used almond milk to thicken the gravy. At first it seemed to be working...thinking I could make the gravy and put the put back in the pan, but then it all got gloopy (technical term) again. In the end, I saved the meat in the refrig, marking the container "disaster" to try and "fix" it with another stock of some kind. I ended up cooking my remaining meat with crisco and bread crumbs (I didn't eat it!). What am I doing wrong...I'm making the biggest mess of things and I want so badly to do well. Any help or direction would be appreicated!!
# Posted By Susan | 3/24/14 12:42 PM
Bought coconut flour for first time . Interesting! Tried out some muffin cakes but not very successful only good for crumble on top of fruit. Will try again. Next attempt I have decided to try half gluten free flour,half coconut flour wish me luck. must have done something wrong.
# Posted By Fay G. | 6/29/14 8:38 PM

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