As a semi-vegetarian (that’s a thing, right?) I’m always looking for ways to add protein to my meals. Recipe trial and error is common in our kitchen. Unfortunately there’s more error than trial but that’s OK – live and learn.

After a few attempts I learned the hard way that substituting one type of flour for another is not an automatic win. For example, coconut flour, which smells heavenly and is great for your health, is super absorbent and has a tendency to feel grainy on the tongue when used in baked good. Pancakes, crepes, and cookies crumble just by looking at them. My husband had to give himself the Heimlich Maneuver over the kitchen sink late one night after a cookie-eating binge (sorry honey).

I’ve read a bunch about this online and some folks suggest abandoning the effort of flour substitution altogether. A defeatist attitude if you ask me. I’m not trying to be gluten-free but I am trying to eat nutritious yummy-ness. Below is a great summary of why this matters to me. Shout out to Jenny McGruther at http://nourishedkitchen.com/baking-with-coconut-flour/ for a clear and concise rational for using coconut flour – so clear I’m not even going to try and re-word it. This is her list for why substituting regular flour for coconut flour should matter to you too.

Coconut flour is rich in protein, fiber and fat which makes it filling.

Coconut flour is a good source of lauric acid, a saturated fat thought to support the immune system and the thyroid.  Like most healthy fats, lauric acid also promotes good skin health.

Coconut flour is an exceptionally good source of manganese which helps you to better utilize many nutrients including choline and biotin (found in eggs), vitamin C and thiamin.  Manganese also supports bone health, nervous system function, thyroid health and helps to maintain optimal blood sugar levels.

Coconut flour is not grain-based, and, as such does not present many of the issues that accompany grains.  Coconut flour is gluten-free.

My efforts this morning were much better then last weeks’ coconut pancake attempt but still not quite there (see photo below). My next attempt will focus on Mrs. McGruther’s tips for success.

In baking, you cannot substitute coconut flour for grain-based flours at a 1:1 ratio.  They are not equivalent.

Coconut flour is extraordinarily absorbent and very little coconut flour is needed to successfully produce a recipe.  In baked goods, you generally want to substitute 1/4 cup to 1/3 cup coconut flour for 1 cup grain-based flour.  You will also need to increase the number of eggs.  In general for every one cup of coconut flour you use, you will need to use six beaten eggs in your recipe in addition to approximately one cup liquid such as coconut milk.  When baking with coconut, it is best to use established recipes rather than waste considerable expense and time with experimentation.

If you are frying or sautéing and need to dredge meats or vegetables, you can use coconut flour in an amount that is equivalent to wheat flour.

Coconut flour is clumpy.  To produce a fine-textured result, the coconut flour must be thoroughly beaten with the other ingredients in your recipe.

Coconut flour is dense and can also be dry.  Every flour has its peculiar characteristics and baked goods made with coconut flour tend to be dense and dry.  To reduce dryness, make sure you’re using plenty of eggs and you can also add cooked, pureed or mashed fruit or vegetables to your baked goods to increase the moisture.

When I find the perfect balance between coconut flour, taste, texture, and protein, I’ll post the recipe to this site. In the meantime, tell me about your experience with coconut flour – or any non-traditional flour for that matter.

It’s all good until you want to flip them! My third attempt at coconut pancakes with fresh pineapple chunks. Lucky for me, they still tasted pretty good. I just renamed them to coconut cake crumbles, you know, like it was intentional. 😉