It was suggested that I write a review for coconut flour, so here goes.

Coconut flour is:

* low-carb
* high-fiber
* gluten-free
* good source of protein

I buy Aloha Nu brand from Netrition, it's organic, with nothing added. Here is the nutritional breakdown:

Serving size: 2 Tbs
Servings per 2 lb bag: 65
Per serving:
Calories: 26
Fat: 1.5
Carbs 10
Fiber 9
Net Carbs: 1
Protein: 2

No sugar! I use it to bake a fantastic pound cake. If you look in the Low Carb Cooking forum, you'll find a recipe for the pound cake, and for coconut flour bread. They are similar, very easy to make.

We had the pound cake yesterday with a few thawed strawberries and a bit of cream whipped with some cream cheese. It was a wonderful dessert, not too heavy, something you could easily serve to non-low-carbers, and they won't even realize it's not sugary and full of carbs!

BTW, I have tried making a OMM with all coconut flour, but it's too dry, but subbing it for part of the flaxseed meal works good.

I use coconut flour in my hot cereal mix. It adds a wonderful texture, making it seem more like "real" hot cereal. Just mix equal parts by measure of coconut flour, flaxseed meal and whey protein powder. (If you use soy, it will probably work well, too; however, I just don't care for soy protein powder, don't care for the taste.) You get tons of fiber in the cereal, and it can also be used for the OMM, makes it a bit more cake-like in texture.

I love coconut flour so much that I keep it on hand all the time. It's just a fantastic product that is extremely versatile. And, no, your pound cake doesn't taste coconutty, unless you want to put some coconut flavoring in and have a coconut cake!

Some people have used it for breading shrimp, although I haven't tried it yet, myself. If I find more uses, you will be the first to know!

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Nita

Nita, after reading your review of the coconut flour, I've decided it will be on my next Netrition order. I always keep the grated coconut on hand, but this will be a nice substitute for flour.

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Thanks, Nita!

Great review!

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Here's a link for Netrition on this -
Coconut Flour

Thanks for the review, Nita!

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update- since nita did this review, they changed the nutritional info to have 6.1 net carbs per serving, but it's still a good alternative to oldschool flour.

i've tried this in several things and i do like it. it tends to need more liquid in the recipe or it tends to be a bit dry, but the texture is overall good and it tastes good, with no coconut flavoring in your finished item.

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I totally agree! I kinda figured that out by trial and error, so to speak. Then I stumbled upon an article about cooking/baking with coconut flour. It said, basically, what ever amount of c-flour you use in your recipe, you need to increase the liquid in your recipe by that same measure. As an example, if you subbed 1/2 C c-flour in a recipe, you would need to add another 1/2 C of liquid. The times I've followed that rule, my baked items have come out so much better. My usual liquid I add is half and half of a sfdv syrup and water. I've also used sour cream and sfdv as well as a mix of sfdv and cream/water as the extra liquid in the recipe.

hth

s

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Shelley


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that is really helpful, shelley. i hadn't been adding that much extra, but i'll try it next time. thanks for the tip and ideas on what to add in, too!

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Dix, I found it really makes a difference...in a good way, of course.
Before I started doing that, anything I added the c-flour to would be pretty crumbly, dry, and fall apart. Problem now solved!
LC cooking and baking in some instances, is really different than regular baking...as we have all found out. Definitely takes some tinkering and tweaking sometimes...LOL!

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Shelley


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"A goal without a plan is just a wish."
--Antoine de Saint Exupery

I’m SOONER born,
And SOONER bred,
And when I die,
I’ll be SOONER dead!
GO SOONERS!
I be ready for some football!

One little walker-runner Dude for every 10 miles!

shell-i put more liquid in my later tries w/cf, and it helps a lot! much less dry and better texture. thanks again for the tip!

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YW! Glad you got good results! I'm really finding coconut flour is pretty versatile, and I like the texture it adds as well. I'm thinking I will keep it on hand all the time. Now, the Carb-quik is another story!
s

__________________
Shelley


Visit Kassie's Korner


"A goal without a plan is just a wish."
--Antoine de Saint Exupery

I’m SOONER born,
And SOONER bred,
And when I die,
I’ll be SOONER dead!
GO SOONERS!
I be ready for some football!

One little walker-runner Dude for every 10 miles!